864 STRENGTH + CONDITIONING – Gunny’s Blog / Monday 03.16.2020

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

I am the way, the truth, and the life. NO ONE can come to the Father except through me. 
-Jesus (John 14:6)

“We do not segment our lives, giving some time to God, some to our business or schooling, while keeping parts to ourselves. The idea is to live all of our lives in the presence of God, under the authority of God, and for the honor and glory of God. That is what the Christian life is all about.” 
-R.C. Sproul

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

864 Strength + Conditioning WOD – The “Monday” Grind /AMRAP 12

If you arrive after the movement standards have been covered and the workout has started – please wait until the next scheduled group starts.
Thanks for your understanding and respect for your fellow CrossFitters.

20 DUs
15 OHS

Don’t have $100.00 shoes and a 10 cent Squat.
-Louie Simmons 

RX It’s more about movement standard than the amount of weight used or the number of reps completed. If you load a weight that you can’t handle through a full range of motion then consider it a scaled workout. Don’t get so caught up in who’s RX and who is scaled. Focus on your strengths and weaknesses and know the difference. Challenge yourself but be realistic in the process.

Are you coachable?

RX – Full ROM. Squat Low. RX Squat Load = 85/55 Barbell. Scale/modify based on your strength/fitness level. Don’t add weight to a bad squat…it only makes it worse.
A Squat above Parallel is NOT a Squat!

PC Highlander Havoc – Friday April 3, 2020 from 11:00am. – 2:00p.m. / one day only. Come out to support the community and represent 864! Again….

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.

All in for Ila Ann – Big thanks to all of you that came out on Saturday in support of Ila Ann. The 864 crew always shows up to support our own. You guys represent well. Proud to call this our community! You guys are awesome! 

Check us out on Facebook and Instagram today.

On this day in history – March 16, 1883 – Susan Hayhurst graduated from the Philadelphia College of Pharmacy. She was the first woman pharmacy graduate.

Strength – You will have 15 minute to find your 1 RM Deadlift – work up to a heavy single. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong 1 rep set. Push each other today. Our priority today = Get Stronger!

You are either IN or OUT – there is no in between.

Train Hard. Train Smart.

Jay and Janice