You keep him in perfect peace whose mind is stayed on you, because he trusts in you.
-Isaiah 26:3
Jesus is not one of many ways to approach God, nor is He the best of several ways; He is the ONLY way.
-A.W. Tozer
Today’s gym schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
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 / please sign up by email – not text.
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. Thank you for your consideration and understanding. Please check the 864 site daily for updates and information. Look forward to seeing you today!
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.
Today’s WOD: 21-15-9 reps of: – Constantly Varied. Stay out of the Rut!
864 STRONG! Keep moving forward…
PLEASE make sure that you are signed up for the group (all groups) before you just show up. Have you signed up for a group today?
See sign up details above. We are asking everyone to please help us with this. info@crossfit864.com
If you plan on showing up Saturday – make sure that you are signed up. Thank You!
Reminder – September 2020 864 Dues / NLT Tuesday September 1, 2020 – Late fee after September 1. Thank you very much! We appreciate you.
NO DRAMA – JUST RESULTS
Complete in the following order:
21 Goblet Squats
21 OH Weighted Lunges
Run 400 Meters
15 Goblet Squats
15 OH Weighted Lunges
Run 400 Meters
9 Goblet Squats
9 OH Weighted Lunges
Run 400 Meters
Movement Standards will always be covered before the workout starts. If you are unsure about any part of the WOD please be patient until the scheduled time for the group.
Good form over time. Good form over number of rounds completed.
The GRIND Includes Friday. See ya in the gym…
RX Goblet Squat Load – 32kg./24kg. KB. / OH Lunge Load = 45/25 Plate locked out overhead
A Squat above parallel is NOT a Squat!
You must be able to complete ALL movements with FULL ROM if RX.
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 August 28, 1907 – “American Messenger Company” was started by two teenagers, Jim Casey and Claude Ryan. The company’s name was later changed to “United Parcel Service.”
Check out the new 864 tees at the gym. Tie Dye shirts are in.
School Supply Drive – See details on whiteboard at gym.
864 Yoga – Wednesday at 6:00p.m. / Check board for schedule. / Get signed up on the board.
Check us out on Facebook and Instagram today.
“Maximizing Performance” Monday August 31 at 7:00p.m. – Nutritional information. Hosted by Pro Health. There is no charge.
864 STRONG!
BE HAPPY. BE STRONG. NEVER GIVE UP!
Jay and Janice