864 STRENGTH + CONDITIONING – Gunny’s Blog / Monday 07.20.2020

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

You can find true hope in the words below. God doesn’t say that he might or that he could – he makes it very clear that he “Is our God” and that “He Will strengthen and protect us”

Don’t be afraid, for I AM with you. Don’t be discouraged, for I AM your God. I WILL strengthen you and help you. I WILL hold you up with my victorious right hand.
-Isaiah 41:10

Those that hate goodness are sometimes nearer than those that know nothing at all about it and think they have it already.
-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: 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. 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.


5 RFT:

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

20 Goblet Squats
10 One Arm KB Push Press (R)
10 One Arm KB Push Press (L)

One KB – Must use the same KB for push press that’s used for goblet squats. No exceptions – even on scaled workouts. Choose one KB for both movements.

You must be able to complete ALL movements with FULL ROM if RX.
RX – Goblet Squat Load – AHAP. A Squat above Parallel is NOT a Squat. BEAST MODE – 32kg./24kg. with ALL 20 reps – All 5 rounds UB.
RX One Arm KB Push Press – same load used for squats.

#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 20, 1969 – Apollo 11 astronauts Neil Armstrong and Edwin E. Aldrin, Jr. became the first men to walk on the moon.
On this day July 20, 1944 – An attempt by a group of German officials to assassinate Adolf Hitler failed. The bomb exploded at Hitler’s Rastenburg headquarters. Hitler was only wounded.
On this day July 20, 1944 – U.S. President Roosevelt was nominated for an unprecedented fourth term of office at the Democratic National Convention in Chicago.

Check us out on Facebook and Instagram today.

Strength / Week 2 – You will have 15 minute to find your 3 RM Floor Press – 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 triple. Push each other today. Our priority today = Get Stronger!

Constantly Varied

Jay and Janice