864 STRENGTH + CONDITIONING – Gunny’s Blog / Monday 09.21.2020

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

“Be glad, O children of Zion, and rejoice in the Lord your God, for he has given the early rain for your vindication; he has poured down for you abundant rain, the early and the latter rain, as before.
-Joel 2:23

 He sheds tears for those that shed His blood.
-Thomas Watson


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 3 RM Front Squat – 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 3 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 – Press = 75% of your BW on bar.
75% of 100 pounds = 75
75% of 150 pounds = 112.5
75% of 200 pounds = 150
75% of 250 pounds = 187.5

RX – Strict K2E. Both knees must touch both elbows at the same time with arms fully extended. Knees touching forearms or armpits is not 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 in history – September 21, 1981 – The U.S. Senate confirmed Sandra Day O’Connor to be the first female justice on the U.S. Supreme Court.

Check us out on Facebook and Instagram today.

Today is the last day to get your order in for 864 sweats – hoodies / sweatpants / crew sweatshirts. Gunny needs colors and sizes today.

For Time:

9 Press
21 Strict UB K2E

15 Press
15 Strict UB K2E

21 Press
9  Strict UB K2E

Train Hard. Train Smart.

Jay and Janice