864 STRENGTH + CONDITIONING – Gunny’s Blog / Monday 02.10.2020

864 STRONG – Not just a gym…it’s our community.

Encouragement during Persecution – Dear brothers and sisters, we can’t help but thank God for you, because your faith is flourishing and your love for one another is growing.
-2 Thessalonians 1:3

“There are those who look at things the way they are, and ask why… I dream of things that never were, and ask why not?” 
-Robert “Bobby” Kennedy

Today’s gym schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Share an encouraging word with someone today. You might be the one that needs to hear the same words tomorrow.

864 Strength + Conditioning WOD – The Grind:

Tabata – 8×20/10
a.) Hold on Pull-up Bar
b.) Plank Hold

then – AMRAP 8
10 DUs

The fastest time on the board with sloppy form = No Good. No Rep. Nobody is impressed. Keep it Legit!

Let’s get this week kicked off in a strong 864 kind of way….

RX – Full ROM. RX on Tababa = All UB/ No breaks – No drops. / Load on OHS = 95/65 – scale load as needed / use PVC if unable to use barbell.

February Challenge – Thrusters. Accumulate as many Thrusters during the month of February. Score will be total pounds – Reps x Load. All reps that are counted must be at 864 before or after daily workout. There will be two options – RX 95/65 and BEAST MODE 135/95. You have to pick one and stick with it. All reps must be Full ROM/ No half thrusters.

All in for Ila Ann – Join us at CF864 on Saturday March 14 in support of Daniell Hernandez’s Mama, Ila Ann Smith, who has been recently diagnosed with breast cancer.
The workout is FREE to participate! But ANY and ALL donations will be accepted at the door. All donations will go to Mrs. Smith to help lift some of the burden of this battle.
Don’t do CrossFit? No problem! There will also be TACOS! Tacos and Blah Blah Blah (local food truck) will be set up outside. P
lease come join us from 9am-until, workout or just hangout and enjoy some tacos and 864 fun and fellowship! Support your 864 community. Can’t make it? But still want to donate? GoFundMe set up.

Check us out on Facebook and Instagram today.

On this day in history –February 10, 1863 – In Virginia, the first fire extinguisher patent was issued to Alanson Crane.

Strength – You will have 15 minute to find your 3 RM Front Squat – work up to a heavy set of 3. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong 3 rep set. Push each other today. Our priority today = Get Stronger!
A Squat Above Parallel is NOT a Squat!

Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.

Jay and Janice