864 STRENGTH + CONDITIONING – Gunny’s Blog / Thursday 01.28.2021

864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!

For we do not wrestle against flesh and blood, but against the rulers, against the authorities, against the cosmic powers over this present darkness, against the spiritual forces of evil in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand firm.
-Ephesians 6:12-13

“No worldly leader is worthy of our hearts. No governmental authority or political party is worthy of our trust, allegiance, or hope. Nevertheless, as sinful people, we are prone to put our trust in leaders, to give our allegiance to them, and to ground our hope in them.”
David Platt

864 STRONG Community news and upcoming events:

Check us out on Facebook and Instagram today.

Saturdays – ALL Saturday WODs are determined by how many are signed up on the whiteboard at the end of the day Thursday.

Today’s Skill Work – Work on a weakness. Where do you need to spend time today? HSPU, DUs, Strict Pull-ups, Squat Depth, etc.

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.

11th Annual CrossFit864 5k Run/Walk – February 6, 2021 starting at 8:00a.m. Get signed up  at the link below.


864 STRENGTH + CONDITIONING Training – The Daily GRIND: For Time

Today’s workout – at 207 West Pitts Street.

Buy In – Starts together as a group at scheduled times posted above.

It’s Thursday. Time to be STRONG!

21 Strict UB K2E
21 Single Leg Squats (Pistols) alternate legs
30 DUs
15 Strict UB K2E
15 Single Leg Squats (Pistols) alternate legs
40 DUs
9 Strict UB K2E
9 Single Leg Squats (Pistols) alternate legs
50 DUs


Movement standards covered as a group before each workout starts.

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

On this day in history – January 28, 1915 – The Coast Guard was created by an act of the U.S. Congress to fight contraband trade and aid distressed vessels at sea.

Train Hard/Train Heavy/Train Smart. Support and encourage each other today. Scale based on your strength/fitness level/level of motivation.

Be an encouragement to someone today.

RX Movement Standards: Form. Form. Form!

RX – Full ROM. Single Leg Squats (Pistols) alternate legs each rep – A Squat above Parallel is NOT  a Squat! Scale pistols to deep air squats.
RX K2E – Strict reps / no kip. All reps must be completed each round UB.

 “Worry does not empty tomorrow of its sorrows; it empties today of its strength.”
-Corrie Ten Boom

The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.

Support your community. Love where you live! It’s up to us. Don’t complain if you don’t do anything to make it better. #yeahthatclinton

Strength / Week 3 – You will have 15 minute to find your 1RM Back Squat – work up to a heavy single rep Back Squat. Remember to log your strength numbers. 
Warm up – start adding weight on the bar until you hit that strong single rep set. Push each other today. Our priority today = Get Stronger. Strength on Tuesday.

I like people who don’t need everyone to like them.
–Live Life Happy

Have a Great Day! Love God. Serve Others.

-Joshua 1:9

Jay and Janice