864 STRENGTH + CONDITIONING – Gunny’s Blog / Monday 06.15.2020

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

But our citizenship is in heaven, and from it we await a Savior, the Lord Jesus Christ.
-Philippians 3:20

“My home is in heaven. I’m just passing through this world.”
-Billy Graham


There is Power in Prayer!

Today’s gym schedule: 8:00a.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. 

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!

Strength – You will have 15 minute to find your 5 RM Back Squat – work up to a heavy set of 5. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong 5 rep set. Push each other today. Our priority today = Get Stronger!

A Squat above Parallel is NOT a Squat!

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

PLEASE make sure that you are signed up for the group before you just show up. Email to get signed up – info@crossfit864.com

864 Strength + Conditioning WOD – The Daily Grind / Daily workout could vary throughout the day.
Buy In – starts as a group.
RX – Full ROM. RX Box – 24/20
KB Load = AHAP for 5 UB reps each side. All reps must be UB if RX. Post load with rounds on whiteboard. Challenge yourself.

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.

864 Pump and Run / Pull and Run – May 2, 2020. Bench Press + Run / Deadlift + Run. We will reschedule for a later date during the summer.

On this day in history –June 15, 1752 – Benjamin Franklin experimented by flying a kite during a thunderstorm. The result was a little spark that showed the relationship between lightning and electricity.

Check us out on Facebook and Instagram today.

AMRAP – 12

5 One Arm KB Push Press (L)
5 One Arm KB Push Press (R)
7 Box Jumps

Train Hard. Train Smart.

Jay and Janice