864 STRENGTH + CONDITIONING – Gunny’s Blog / Thursday 10.29.2020

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

As the Scriptures say, “People are like grass; their beauty is like a flower in the field. The grass withers and the flower fades. But the word of the Lord remains forever.” And that word is the Good News that was preached to you.
-1 peter 1:24-25

 Integrity is built by defeating the temptation to be dishonest; humility grows when we refuse to be prideful; and endurance develops every time you reject the temptation to give up.
-Rick Warren

I am with you and will keep you wherever you go.
-God (Genesis 28:15)


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. 

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 before you just show up. Email to get signed up – info@crossfit864.com

Share an encouraging word with someone today – you might be the one that needs to hear the same words tomorrow.

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 DL. Push each other today. Our priority today = Get Stronger!

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


10 RFT:
15 Deadlifts
15 Push-ups

864 Strength + Conditioning WOD –  / The Daily Grind / Daily workout could vary throughout the day.
Buy In – starts as a group.
RX – Full ROM. TC – posted. Push-ups are (strict, hand release) if RX all reps must be solid with good form. No sagging. No bridging.
DL Load – 135/95. NO Dropping bar from lockout/top. This is  “No Rep” T-n-G reps / No bouncing. FORM!

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 in history – October 29, 1945 – The first ballpoint pens to be made commercially went on sale at Gimbels Department Store in New York at the price of $12.50 each.

864 News & Upcoming Events:

October is Breast Cancer Awareness Month, an annual campaign to increase awareness of the disease. Support.

STOP THE BLEED Training – Thursday October 29 / 6:00p.m.-8:00p.m. Training by Skinny Medic. This is a great seminar that will help prepare you for lifesaving situations. Sign up on the board at 864. This class will fill up quickly so get signed up today. $ 20 Per person

864 Halloween – Wear your costume to the workout on Friday and Saturday (October 30/31) There’s a Burpee penalty if you don’t wear a costume.

2020 864 Pump and Run / Pull and Run – Saturday December 5. Pump = Bench Press or Pull = Deadlift / Run
Get signed up early at: https://runsignup.com/Race/SC/Clinton/Pumpandrun

Operation Christmas Child Shoeboxes – Samaritan’s Purse. Get started putting your box together now. See details posted on the board.

Veterans Ruck/Run/Walk – November 11 at 10:30a.m. Starts at Vance Park. Details on board

Faith. Trust. There is Power in Prayer! Pray for America.

Check us out on Facebook and Instagram today.

Train Hard. Train Smart.

Jay and Janice