864 STRENGTH + CONDITIONING – Gunny’s Blog / Thursday 07.09.2020

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

There is therefore now no condemnation for those who are in Christ Jesus.
-Romans 8:1

“Among a people generally corrupt, liberty cannot long exist.”
Edmund Burke

There is Power in Prayer! Please pray for peace and healing in our land. Spend more time praying and less time worrying today. How can we pray for “you” 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. Thanks to those who are helping us with this.

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 (all groups) before you just show up. Email to get signed up – info@crossfit864.com / please sign up by email – not text.

864 Strength + Conditioning WOD – The Daily Grind / Daily workout could vary throughout the day. Train Hard. Train Smart. Buy In – always starts as a group.



Complete as many rounds in 20 minutes as you can of:

Have you signed up for a group today? See sign up details above. We are asking everyone to help us with this.

5 Pull-ups
10 Push-ups
15 Squats

BEAST MODE – Complete Cindy wearing a 20 pound vest.

You must be able to complete ALL movements with FULL ROM. Must be able to get your chin OVER the bar on ALL of the pull-ups (unassisted/no bands)
RX – A Squat Above Parallel is NOT a Squat.
Push-ups are hand release. No sagging / no bridging. Good quality on your form.

#1 Goal today – Show up. Work hard. Encourage someone.

If you are looking for a good jump rope – check out Mute Sports Equipment. You can order a custom sized jump rope online. Contact Tim or Laura with questions.

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 July 09, 1997 – Mike Tyson was banned from the boxing ring and fined $3 million for biting the ear of opponent Evander Holyfield.

Check us out on Facebook and Instagram today.

Constantly Varied

Jay and Janice