864 STRENGTH + CONDITIONING – Gunny’s Blog / Thursday 11.12.2020

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

Do not love the world or the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world—the desires of the flesh and the desires of the eyes and pride of life—is not from the Father but is from the world.
-1 John 2:15-16

Before you say something, think how you’d feel if someone said it to YOU.

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.

BOYCOTT DRAMA! Sometimes in life, your situation will keep repeating itself until you learn your lesson.


3 RFT:
57 KBS
57 DL
57 FS

Complete movements in the order posted above.

864 Strength + Conditioning WOD / The Daily Grind / Daily workout could vary throughout the day.
Buy In – starts as a group.
RX – Full ROM. FORM. RX KB – 32kg./24kg. Russian Swings.
RX Deadlift Load – 185/135. No dropping bar from lockout/top of rep. No bouncing. Good strong form!
RX Front Squat – 185/135. Only one bar for this workout. Use same bar/load for DL and FS.
A Squat above parallel is NOT a Squat!
Coaching instructions on scaled options and movement standards covered before each group starts. 

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.

Take time to pray for our country and our leaders today.

On this day in history – November 12, 1946 – The first drive-up banking facility opened at the Exchange National Bank in Chicago, IL.

864 News & Upcoming Events:

R-21 / 2020 – Taking tee shirt order now. Prepay order – need size. We will not order extras – if you want one please let us know ASAP. $20 each

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. Thank you to everyone that took the time and effort to support this great cause. This is the only Christmas love that a lot of children around the world will receive.

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

PLEASE DON’T DROP BARS WITH 10 or 15 POUND PLATES. These are not designed to be dropped. Thank you!
Strength / Week 1 – You will have 15 minute to find your 5 RM Snatch – work up to a heavy set of 5. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong five rep set. Push each other today. Our priority today = Get Stronger!

Check us out on Facebook and Instagram today.

Train Hard. Train Smart.

Jay and Janice