864 STRENGTH + CONDITIONING – Gunny’s Blog / Friday 03.27.2020 / Day 3

864 Strength + Conditioning – Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.

I know this is a little longer than normal but we wanted to share this today. This Psalm has been a great source of hope and encouragement for us and we are trying to read this together as a family 2 or 3 times a day. These powerful words will overpower anything that drags you down throughout the day as we deal with the changes in our daily routine. These promises that are given to us by God never change and they are our only true hope. Take a minute to read. If we can do anything for you…call us.

Those who live in the shelter of the Most High will find rest in the shadow of the Almighty.
This I declare about the LordHe alone is my refuge, my place of safety; he is my God, and I trust him.
For he will rescue you from every trap and protect you from deadly disease. He will cover you with his feathers.
He will shelter you with his wings. His faithful promises are your armor and protection. Do not be afraid of the terrors of the night,
nor the arrow that flies in the day. Do not dread the disease that stalks in darkness, nor the disaster that strikes at midday.
Though a thousand fall at your side, though ten thousand are dying around you, these evils will not touch you. Just open your eyes, and see how the wicked are punished. 
If you make the Lord your refuge, if you make the Most High your shelter, no evil will conquer you; no plague will come near your home.
For he will order his angels to protect you wherever you go. They will hold you up with their hands so you won’t even hurt your foot on a stone.
You will trample upon lions and cobras; you will crush fierce lions and serpents under your feet! The Lord says, “I will rescue those who love me. I will protect those who trust in my name. When they call on me, I will answer; I will be with them in trouble. I will rescue and honor them. I will reward them with a long life and give them my salvation.”
-Psalm 91:1-16

“Now, God be praised, that to believing souls gives light in darkness, comfort in despair.”
–William Shakespeare

After some serious soul searching we have made the difficult decision to temporarily close the gym for what we hope will be a short period. In the best interest of everyones health and safety we will not have workouts after today’s 5:15a.m. and 8:00a.m. groups. We hope to resume our normal routine as soon as possible. We will continue to closely monitor the recommendations from reputable sources such as the CDC and the conditions of our state in particular from DHEC, local health officials and guidelines provided from Governor McMaster’s Office. We love what we get to do each day and we feel blessed to have the amazing community that we call CrossFit864. Our goal has always been to provide a safe environment where anyone and everyone could come and feel welcome and work toward living a healthy life and we are thankful that you allow us to be part of that every single day. We feel that it’s our responsibility to take every precaution to help control the spread of COVID-19. We will continue to post workouts here that you can do at home with little or no equipment. We will also set up a group page where we can not only post your workouts but we can continuously encourage each other through this difficult and challenging time. We are always here for you guys! We appreciate all of you and we will pray for all of you and we hope this is all behind us soon. If you need anything please let us know. Remember Faith NOT Fear.

Thank you for all of the very supportive text messages and calls today regarding our decision about CF864…It really means a lot to us. No matter what the situation may be you guys always confirm that we have the most awesome group of CrossFitters anywhere. We are all blessed to be surrounded by such positive and encouraging people.
We will get through this together and we WILL emerge STRONGER!
We appreciate you more than you know! Jay and Janice

864 Strength + Conditioning WOD – The Grind / EMOM – 15 Minutes

15 Air Squats

Run for 15 minutes. Every minute on the minute, stop the run to do 15 deep air squats.

Get outside enjoy another day of moving. Make this a fun time while you get some natural Vitamin D. Hope ya’ll have made the most of this week.

Movement Standards – Air Squats. Keep them legit. Ya’ll know the drill! Keep them deep since a Squat above Parallel is NOT a Squat!

Mobility – Accumulate some time in hip mobility drills. Add in some Yoga positions/ moves that open the hip. And as always – spend time in that deep squat stretch.

Today is another new day…and God got us through yesterday. Let’s trust him again. What else can we do? Worry? We are all in this together until it’s over. Smile!

PC Highlander Havoc – Friday April 3, 2020 from 11:00am. – 2:00p.m. / Cancelled

864 Pump and Run / Pull and Run – May 2, 2020. Bench Press + Run / Deadlift + Run. Get signed up today.

March Challenge – Floor Press. Accumulate as many pounds as possible during the month of March. Score will be total pounds – Reps x Load. You select the load that will be used. All reps that are counted must be at 864 before or after daily workout. All reps must be Full ROM/ No partial ROM.

Check us out on Facebook and Instagram today.

On this day in history – March 27, 1841 – The first steam fire engine was tested in New York City.

Train Hard. Train Smart.

Jay and Janice