864 Strength + Conditioning – Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.
-Colossians 2:9-10
Our best performances are so stained with sin, that it is hard to know whether they are good works or bad works.
-Charles Spurgeon
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./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.
864 STRONG!
EMOM – 12
Have you signed up for a group today? See sign up details above. We are asking everyone to please help us with this.
30 Second Bar Hold
Sprint to 25 Meter mark/back
You must be able to complete ALL movements with FULL ROM if RX.
#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.
https://mutesportsequipment.com/product-category/jump-ropes/custom-jump-ropes/
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 16, 2009 – In Chicago, Sears Tower was renamed Willis Tower.
On this day July 16, 1790 – The District of Columbia, or Washington, DC, was established as the permanent seat of the United States Government.
Check us out on Facebook and Instagram today.
Strength / Week 1 – You will have 15 minute to find your 5 RM Deadlift – work up to a heavy set of 5. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong five rep set. Push each other today. Our priority today = Get Stronger!
Constantly Varied
-CrossFit
BE HAPPY. BE STRONG. NEVER GIVE UP!
Jay and Janice