864 STRENGTH + CONDITIONING – Gunny’s Blog / Thursday 01.09.20

864 STRONG – Not just a gym…it’s our community.

Do what is good and RUN from evil so that you may live! Then the Lord God of Heaven’s Armies will be your helper, just as you have claimed. Hate evil and love what is good; turn your courts into true halls of justice. Perhaps even yet the Lord God of Heaven’s Armies will have mercy on the remnant of his people.
-Amos 5:14-15

Listen well, and you will be pronounced a “brilliant” conversationalist!
R. Kent Hughes

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

864 Strength + Conditioning WOD / Here we go – Day 9 of the 2020 Grind. Smile – it’s almost Friday.

For Time / in the following order:

150 DUs
30 Box Jumps
30 Back Squats

RX Load – 1.5 X BW with Full ROM/Depth! RX is more than the amount of weight on the bar. FORM! RX Box = 24/20

If you are making adjustments to your nutritional strategy you are not alone so get teamed up with an accountability partner at 864. Post what you are doing on the board (Keto, Whole 30, etc.) and share recipes, ideas and support each other.

January Challenge – Run! Train for the 864 Half Marathon / 5k on Saturday February 1, 2020. Post your miles each day on the board. This does not have to be during gym hours – You can count miles ran throughout the day. Who will accumulate the most miles during January?

Check us out on Facebook and Instagram today.

Strength – You will have 15 minute to find your 5RM Press – work up to a heavy 5. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong 5 rep set. Push each other today. Our priority today = Get Stronger!

On this day in history – January 9, 1861 The first shots of the American Civil War are fired.
The steamer, Star of the West, was fired upon by the Confederates as it attempted to enter Charleston Harbor

Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.

Jay and Janice