864 STRENGTH + CONDITIONING – Gunny’s Blog / Friday 07.17.2020

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

Keep your life free from love of money, and be content with what you have
-Hebrews 13:5

“Of all tyrannies, a tyranny sincerely exercised for the good of its victims may be the most oppressive.
-C.S. Lewis

There is Power in Prayer! Please pray for peace and healing in our land. Spend more time praying and less time worrying today. How can we pray for “you” today?

Today’s gym schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m./ The number in each group is limited so please make sure that you are signed up. Please don’t just show up if you aren’t signed up. This includes the Saturday morning workout. Thanks to those who are helping us with this.

ALL groups will be limited in size and will based on sign up for each group. Sign up will be done through email only at info@crossfit864.com
Thank you for your consideration and understanding. Please check the 864 site daily for updates and information. Look forward to seeing you today!

PLEASE make sure that you are signed up for the group (all groups) before you just show up. Email to get signed up – info@crossfit864.com / please sign up by email – not text.

864 Strength + Conditioning WOD – The Daily Grind / Daily workout could vary throughout the day. Train Hard. Train Smart. Buy In – always starts as a group.


AMRAP – 20

Have you signed up for a group today? See sign up details above. We are asking everyone to please help us with this.

5 Strict Pull-ups
5 One Arm KB Floor Press / R
5 One Arm KB Floor Press / L
OH UB Plate Carry – 25 Meters/Back

You must be able to complete ALL movements with FULL ROM if RX.

Pull-ups = Strict / No kip. Chin must be OVER the bar on ALL reps if RX.
RX KB Load = AHAP for 5 UB reps each side. Post load with rounds.
OH Plate Carry Load = 45/25 Plate. Plate must stay LOCKED OUT OH to 25M and back if RX.

#1 Goal today – Show up. Work hard. Encourage someone.

If you are looking for a good jump rope – check out Mute Sports Equipment. You can order a custom sized jump rope online. Contact Tim or Laura with questions.

Check your pride and ego when making the decision on RX or Scaled. Base your decision on strength and skill level not on what someone else is doing. Focus on your own training.
You are either IN or OUT – there is no in between.

On this day July 17, 1997 – After 117 years, the Woolworth Corp. closed its last 400 stores.
On this day July 17, 1941 – Brigadier General Soervell directed Architect G. Edwin Bergstrom to have basic plans and architectural perspectives for an office building that could house 40,000 War Department employees on his desk by the following Monday morning. The building became known as the Pentagon.

Check us out on Facebook and Instagram today.

Constantly Varied

Jay and Janice