864 STRENGTH + CONDITIONING – Gunny’s Blog / “R-21” / Tuesday 11.17.2020

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

Blessed are the peacemakers, for they shall be called sons of God. 
-Matthew 5:9

“Evil is powerless if the good are unafraid.” 
-President Ronald Reagan

I am with you and will keep you wherever you go.
-God (Genesis 28:15)

Take time to pray for our country and our leaders today.


Today’s gym schedule: 5:15a.m./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.

A Cheater is just a Loser pretending to be a Winner…


Trooper Mark Coates was shot and killed after stopping a car for weaving in traffic on I-95 near the Georgia border.

During the traffic stop the subject began to struggle with Trooper Coates and they both fell to the ground. The man fired a .22 caliber handgun into Trooper Coates’ chest, but the round was stopped by his vest.

Trooper Coates was able to force the man off of him and return fire, striking the him five times in the chest with his .357 caliber revolver. As he retreated for cover and to radio for backup, the man fired another shot. The round struck Trooper Coates in the left armpit and traveled into his heart.

The man survived the incident and was sentenced to life in prison.

Trooper Coates was a U.S. Marine Corps veteran and had served with the South Carolina Highway patrol for five years. He was survived by his wife, two sons, two step-daughters, parents, sister and brother.

“R-21” Hero WOD
CrossFit864 will be honoring fallen South Carolina State Trooper Mark H. Coates
Featuring the “Hero Workout” named in honor of SCHP TFC Mark Coates
3 Rounds for Time:
400 Meter Run
21 Chest-to-Bar Pull-Ups
21 Kettlebell Swings (24kg./16kg.)
21 Burpees
21 Toes-to bar
Remember NO CrossFitter skips a Hero WOD!
A scaled/modified version will also be posted.
Take pride in all that you do and give this workout 100% in honor of Mark!

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.

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 17, 1973 – U.S. President Nixon told an Associated Press managing editors meeting in Orlando, FL, “people have got to know whether or not their president is a crook. Well, I’m not a crook.”

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

Operation Christmas Child Shoeboxes – Samaritan’s Purse. Thank you to everyone that took the time and effort to support this great cause. This is the only Christmas love that a lot of children around the world will receive.

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

Check us out on Facebook and Instagram today.

Train Hard. Train Smart.

Jay and Janice