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

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 / please sign up by email – not text.
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. Thank you for your consideration and understanding. Please check the 864 site daily for updates and information. Look forward to seeing you today!

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.

Today’s WOD:  4 RFT / Constantly Varied. Stay out of the Rut!

21 OH Box Step-ups
12 Strict UB K2E
30 DUs

PLEASE make sure that you are signed up for the group (all groups) before you just show up. 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.

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.

RX – OH Plate = 45/25 plate / alternate legs each step. K2E = knees much touch elbows if RX / not armpits or forearms. Scale DU x3 singles / Are you signed up for the group that you plan on showing up at?

You must be able to complete ALL movements with FULL ROM if RX.

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.
https://mutesportsequipment.com/product-category/jump-ropes/custom-jump-ropes/

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 August 3, 1492 – Christopher Columbus left Palos, Spain with three ships. The voyage led him to what is now known as the Americas. He reached the Bahamas on October 12.
On this day August 3, 2004 – In New York, the Statue of Liberty re-opened to the public. The site had been closed since the terrorist attacks on the U.S. on September 11, 2001.

864 Yoga – Check board for schedule. / Get signed up on the board.