864 STRENGTH + CONDITIONING – Gunny’s Blog / Monday 08.17.2020

864 Strength + Conditioning – Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.
Since we have these promises, beloved, let us cleanse ourselves from every defilement of body and spirit, bringing holiness to completion in the fear of God.
-2 Corinthians 7:1
“It is not about doing what we feel like. It is about doing what God says.”
Joyce Meyer
It’s a new day so don’t miss the opportunity to do something today that you wish you had done yesterday.

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.

If we don’t support our own community – who will?

Today’s WOD: Constantly Varied. Stay out of the Rut! AMRAP – 13 

 864 STRONG!

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. info@crossfit864.com

5 No P/U Burpees
7 Mountain Climbers / 4 Count / Full ROM
9 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.

RX – Full ROM.

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

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 17, 1998 – U.S. President Bill Clinton admitted to having an improper relationship with Monica Lewinsky, a White House intern.
On this day August 17,  1961 – The Communist East German government completed the construction of the Berlin Wall.

Check out the new 864 tees at the gym.

864 Yoga – Wednesday at 6:00p.m. / Check board for schedule. / Get signed up on the board.

Strength / Week 1 – You will have 15 minute to find your 3 RM Power Clean – 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 five rep set. Push each other today. Our priority today = Get Stronger!

Check us out on Facebook and Instagram today.


Jay and Janice