864 STRENGTH + CONDITIONING – Gunny’s Blog / Thursday 03.26.2020 / Day 2

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

If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from ALL unrighteousness.
-1 John 1:9

-Let us hear what the Bible says and what we as Christians are called to hear together: By grace you have been saved.
Karl Barth

After some serious soul searching we have made the difficult decision to temporarily close the gym for what we hope will be a short period. In the best interest of everyones health and safety we will not have workouts after today’s 5:15a.m. and 8:00a.m. groups. We hope to resume our normal routine as soon as possible. We will continue to closely monitor the recommendations from reputable sources such as the CDC and the conditions of our state in particular from DHEC, local health officials and guidelines provided from Governor McMaster’s Office. We love what we get to do each day and we feel blessed to have the amazing community that we call CrossFit864. Our goal has always been to provide a safe environment where anyone and everyone could come and feel welcome and work toward living a healthy life and we are thankful that you allow us to be part of that every single day. We feel that it’s our responsibility to take every precaution to help control the spread of COVID-19. We will continue to post workouts here that you can do at home with little or no equipment. We will also set up a group page where we can not only post your workouts but we can continuously encourage each other through this difficult and challenging time. We are always here for you guys! We appreciate all of you and we will pray for all of you and we hope this is all behind us soon. If you need anything please let us know. Remember Faith NOT Fear.

Thank you for all of the very supportive text messages and calls today regarding our decision about CF864…It really means a lot to us. No matter what the situation may be you guys always confirm that we have the most awesome group of CrossFitters anywhere. We are all blessed to be surrounded by such positive and encouraging people.
We will get through this together and we WILL emerge STRONGER!
We appreciate you more than you know! Jay and Janice

864 Strength + Conditioning WOD – The Grind / 10 Rounds:

Bear Crawl – 20 steps
30 Second Hip Bridge
20 Jumping Jacks

If you can get outside in the yard/driveway – make this a fun time of moving. You can time it if you are posting your times but be more focused on the movement.

Movement Standards –  Bear Crawl = each time you move forward count it as a step. Stay tight, stay low, move slowly – it’s not a race.
Hip Bridge – hold in a good strong bridge position. Keep glutes engaged for 30 seconds.
Jump Jacks = Full ROM. Arms fully extended with a full clap at the top. Good strong jump on each rep. No middle school P.E. class Jumping Jacks. Keep them legit.

Mobility – Accumulate some time in some of the Yoga moves/positions that we’ve been working on in our Yoga groups.

Today is a new day…God got us through yesterday. Let’s trust him with today. What’s our option? We are all in this together. Smile!

PC Highlander Havoc – Friday April 3, 2020 from 11:00am. – 2:00p.m. / Cancelled

864 Pump and Run / Pull and Run – May 2, 2020. Bench Press + Run / Deadlift + Run. Get signed up today.

March Challenge – Floor Press. Accumulate as many pounds as possible during the month of March. Score will be total pounds – Reps x Load. You select the load that will be used. All reps that are counted must be at 864 before or after daily workout. All reps must be Full ROM/ No partial ROM.

Check us out on Facebook and Instagram today.

On this day in history – March 26, 1937 – Spinach growers in Crystal City, TX, erected a statue of Popeye.

Train Hard. Train Smart.

Jay and Janice