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

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.

Today’s WOD:  Constantly Varied. Stay out of the Rut!

a.) 5 Minute Strategic Deadlift
— 2 minute rest
b.) 3 Minutes ME Strict Hand Release Push-ups

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

Reminder – August 2020 864 Dues / NLT Saturday August 1, 2020 – Late fee after August 1. Thank you very much! We appreciate you.

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.

Good form over time. Good form over number of rounds completed.

You must be able to complete ALL movements with FULL ROM if RX.

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 30, 1974 – The U.S. House of Representatives Judiciary Committee voted to impeach President Nixon for blocking the Watergate investigation and for abuse of power.

864 Yoga – Check board for schedule. / Get signed up on the board.

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