864 STRENGTH + CONDITIONING – Gunny’s Blog / Thursday 09.10.2020

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

Older men are to be sober-minded, dignified, self-controlled, sound in faith, in love, and in steadfastness.
-Titus 2:2

“There is plenty of opportunity in this fallen world to perform works of mercy and religion.”
-D.L. Moody

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.

Today’s WOD: Complete for time – Constantly Varied. Routine is the Enemy. Stay out of the Rut!

864 STRONG! Keep moving forward…

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

If you plan on showing up Saturday – please make sure that you are signed up. Thank You!


Buy In always starts as a group.

2 x

20 Rep UB Squat
SC – 100 Meters (R)
SC – 100 Meters (L)
15 Strict UB T2B

Hoodie / Sweatshirt / Sweat Pant Order going in soon – Let us know if you have preference on color and size.

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.

RX = Load + Form. 20 Unbroken Reps at 1.5 times BW. All reps must be completed to full depth without racking the bar.
SC Load – 32kg./24kg. If RX must go 100 meters switch hands and return 100 meters. KB can’t be put down at any point for the 200 meter total.
T2B – Strict / No Kip. Both knees much touch both ELBOWS at same time. Palms forward. All unbroken reps.

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.

If you plan on showing up Saturday – please make sure that you are signed up. Thank You!

On this day September 10, 1998 – U.S. President Clinton met with members of his Cabinet to apologize, ask forgiveness and promise to improve as a person in the wake of the scandal involving Monica Lewinsky.

Check out the new 864 tees at the gym. Tie Dye shirts are in.

See board for community support initiatives. School Supply Drive – See details on whiteboard at gym. Thanks to everyone that supported the school supply drive.

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

Check us out on Facebook and Instagram today.


Jay and Janice