864 STRENGTH + CONDITIONING – Gunny’s Blog / Monday 11.23.2020

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

Do not speak evil against one another, brothers. There is only one judge, he who is able to save and to destroy. But who are you to judge your neighbor? 
-James 4:11-12

Make somebody happy today, and mind your own business.
-Ann Landers

The LORD is my light and my salvation; whom shall I fear? The LORD is the stronghold of my life; of whom shall I be afraid?
-Psalm 27:1

Take time to pray for our country and our leaders 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.

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 before you just show up. Email to get signed up – info@crossfit864.com

Share an encouraging word with someone today.

5 RFT:
50 DUs
20 One Arm KB Push Press

See 864 news below

864 Strength + Conditioning WOD / The Daily Grind / Daily workout could vary throughout the day.
Buy In – starts as a group.
RX – Full ROM. FORM.
RX KB = AHAP. Post KB load with time. Alternate 10 (L) / 10 (R)

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 – November 23, 1998 – The tobacco industry signed the biggest U.S. civil settlement. It was a $206-billion deal to resolve remaining state claims for treating sick smokers.

864 News & Upcoming Events:

2020 864 Pump and Run / Pull and Run – Saturday December 5. Pump = Bench Press or Pull = Deadlift / Run
Get signed up early at: https://runsignup.com/Race/SC/Clinton/Pumpandrun

Faith. Trust. There is Power in Prayer! Pray for America.

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

Check us out on Facebook and Instagram today.

Train Hard. Train Smart.

Jay and Janice