Today’s gym schedule: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

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 / please sign up by email – not text.
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. Thank you for your consideration and understanding. Please check the 864 site daily for updates and information. Look forward to seeing you today!

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.

If we don’t support our own community – who will?

Today’s WOD: 21-15-9 – Constantly Varied. Stay out of the Rut!

864 STRONG!

PLEASE make sure that you are signed up for the group (all groups) before you just show up. Have you signed up for a group today?
See sign up details above. We are asking everyone to please help us with this. info@crossfit864.com

UB body-weight back squats
Strict Pull-ups
40 DUs after each round

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.

RX – Squat Load = Your BW on bar. All reps must be Unbroken with Full ROM. A Squat above parallel is NOT a Squat!
Pull-ups = Chin OVER bar on every rep with full extension of arms/elbows at bottom of the rep.

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

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 August 6, 1787 – At the Constitutional Convention in Philadelphia debate began on the first draft of the U.S. Constitution.
On this day August 6, 1998 – Former White House intern Monica Lewinsky spent 8 1/2 hours testifying before a grand jury about her relationship with U.S. President Clinton.

Check out the new 864 tees at the gym.

864 Yoga – Wednesday August 12 at 6:00p.m. / Check board for schedule. / Get signed up on the board.