864 STRENGTH + CONDITIONING – Gunny’s Blog / Thursday 07.23.2020

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

You can find true hope in the words below. God doesn’t say that he might or that he could – he makes it very clear that he “Is our God” and that “He Will strengthen and protect us”

Then he asked them, “But who do YOU say I am?” Simon Peter answered, “You are the Messiah, the Son of the living God.” 
-Matthew 16:15-16
Only Christianity and its teachings can explain the purpose and meaning of this world–and also gives the basis for right and wrong, good and evil, etc.
-Ken Ham

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.


Constantly Varied. Stay out of the Rut!

3 RFT:

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

20 UB Back Squats
20 UB Strict T2B

Movement Standards will always be covered before the workout starts. If you are unsure about any part of the WOD please be patient until the scheduled time for the group.

You must be able to complete ALL movements with FULL ROM if RX.
RX – UB Back Squat Load – BW on bar. A Squat above Parallel is NOT a Squat. If unable to squat ALL 20 reps UB with BW – Scaled version for everyone will be 40 Air Squats.

#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 23, 1904 – The ice cream cone was invented by Charles E. Menches during the Louisiana Purchase Exposition in St. Louis, MO.

Yoga – 10:00a.m. this Saturday at 864. Get signed up if interested.

Check us out on Facebook and Instagram today.

Strength / Week 2 – You will have 15 minute to find your 3 RM Deadlift – work up to a heavy set of 3. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong triple. Push each other today. Our priority today = Get Stronger!

Jay and Janice