864 STRENGTH + CONDITIONING – Gunny’s Blog / Monday 07.27.2020

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

What are you putting your hope in today?

Faith shows the reality of what we hope for; it is the evidence of things we cannot see.
-Hebrews 11:1
To seek the highest good is to live well.

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.


Constantly Varied. Stay out of the Rut!

AMRAP – 15:

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

Reminder – August 2020 864 Dues / NLT Saturday August 1, 2020 – Late fee after August 1. Thank you very much! We appreciate you.

6 Mountain Climbers / 4 Count
8 Push-ups
10 Jumping Air Squats

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.

You must be able to complete ALL movements with FULL ROM if RX.
Mountain Climbers – Military 4 Count. If RX must be Full ROM. Short choppy reps are scaled.
RX – Strict Hand Release Push-ups. Feet must stay in contact with the floor. No sagging / No bridging.
Explosive jump on each squat. Squat to proper depth. A Squat Above Parallel is NOT a Squat!

#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 27, 1909 – Orville Wright set a record for the longest airplane flight. He was testing the first Army airplane and kept it in the air for 1 hour 12 minutes and 40 seconds.
On this day July 27, 1967 – U.S. President Johnson appointed the Kerner Commission to assess the causes of the violence in the wake of urban rioting.

864 Yoga – this Wednesday (July 29) 6:00a.m. Get signed up on the board.

Strength / Week 3 – You will have 15 minute to find your 1 RM Floor Press – 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 lift. Push each other today. Our priority today = Get Stronger! Set a new PR today.

Check us out on Facebook and Instagram today.

Jay and Janice