864 STRENGTH + CONDITIONING – Gunny’s Blog / Tuesday 01.12.2021

864 Strength + Conditioning – Constantly Varied. NO Routines. NO Ruts. Don’t be Boring!

Out of my distress I called on the Lord; the Lord answered me and set me free. The Lord is on my side; I will not fear. What can man do to me?
-Psalm 118:5-6

“When a citizen gives his suffrage (vote) to a man of known immorality he abuses his trust; he sacrifices not only his own interest, but that of his neighbor, he betrays the interest of his country.”
John Witherspoon, Minister and Founding Father of the United States of America

864 STRONG Community news and upcoming events:

Check us out on Facebook and Instagram today.

Saturdays – ALL Saturday WODs are determined by how many are signed up on the whiteboard at the end of the day Thursday.

Today’s Skill Work – Work on a weakness. 

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.

11th Annual CrossFit864 5k Run/Walk – February 6, 2021 starting at 8:00a.m. Get signed up  at the link below.


864 STRENGTH + CONDITIONING Training – The Daily GRIND: 10 Rounds

Buy In – Starts together as a group at scheduled times posted above.


2 Deadlifts
3 Strict UB HSPU
4 C2B Pull-ups

Movement standards covered as a group before each workout starts.

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

On this day in history – January 12, 1773 – The first public museum in America was established in Charleston, SC.
On this day in history – January 12, 1915 – The U.S. House of Representatives rejected a proposal to give women the right to vote.
On this day in history
 – January 12, 1904 – Henry Ford set a new land speed record when he reached 91.37 miles per hour.

Train Hard/Train Heavy/Train Smart. Support and encourage each other today. Scale based on your strength/fitness level/level of motivation.

Be an encouragement to someone today.

RX Movement Standards: Form. Form. Form!

RX – Full ROM. RX DL Load = 2 x BW on Bar. No Bouncing reps. No dropping DL from the top / lockout. If load is scaled – complete 4 reps AHAP.
HSPU – strict UB reps. Scale to kipping HSPU.
C2B P/U – Chest must TOUCH bar on every rep if RX. Full extension of arms at bottom of rep.

What drives you? What discourages you? What scares you? #discipline #willpower #doyourbest #goals

The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.

Support your community. Love where you live! It’s up to us. Don’t complain if you don’t do anything to make it better. #yeahthatclinton

I like people who don’t need everyone to like them.
–Live Life Happy

Have a Great Day! Love God. Serve Others.

Jay and Janice 

-Joshua 1:9