864 STRENGTH + CONDITIONING – Gunny’s Blog / Tuesday 03.10.2020

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

For God saved us and called us to live a holy life. He did this, not because we deserved it, but because that was his plan from before the beginning of time—to show us HIS grace through Christ Jesus.
-2 Timothy 1:9

Perfect goodness can never debate about the end to be attained, and perfect wisdom cannot debate about the means most suited to achieve it.
-C.S. Lewis

Today’s gym schedule: 5:15a.m./8:00a.m./11:45a.m./4:15p.m./5:15p.m./6:15p.m.

864 Strength + Conditioning WOD – The Grind: 5/10/15 AMRAP 20

If you arrive after the movement standards have been covered and the workout has started – please wait until the next scheduled group starts.
Thanks for your understanding and respect for your fellow CrossFitters.

5 Strict T2B
10 Kettlebell Swings
15 Weighted Box Step-up/Over

RX It’s more about movement standard than the amount of weight used or the number of reps completed. If you load a weight that you can’t handle through a full range of motion then consider it a scaled workout. Don’t get so caught up in who’s RX and who is scaled. Focus on your strengths and weaknesses and know the difference. Challenge yourself but be realistic in the process.

RX – Full ROM. T2B = strict, no kip. RX KB Load – 32kg./24kg. Russian Style.
Box – 24/20 with same KB used for swings (32/24kg) Use one KB. If you scale the weight use that weight for both movements.

PC Highlander Havoc – Friday April 3, 2020 from 11:00am. – 2:00p.m. / one day only. Come out to support the community and represent 864! Again….

864 Pump and Run / Pull and Run – May 2, 2020. Bench Press + Run / Deadlift + Run. Get signed up today.

March Challenge – Floor Press. Accumulate as many pounds as possible during the month of March. Score will be total pounds – Reps x Load. You select the load that will be used. All reps that are counted must be at 864 before or after daily workout. All reps must be Full ROM/ No partial ROM.

All in for Ila Ann – Join us at CF864 on Saturday March 14 in support of Daniell Hernandez’s Mama, Ila Ann Smith, who has been recently diagnosed with breast cancer.
The workout is FREE to participate! But ANY and ALL donations will be accepted at the door. All donations will go to Mrs. Smith to help lift some of the burden of this battle.
Don’t do CrossFit? No problem! There will also be TACOS! Tacos and Blah Blah Blah (local food truck) will be set up outside. P
lease come join us from 9am-until, workout or just hangout and enjoy some tacos and 864 fun and fellowship! Support your 864 community. Can’t make it but still want to donate? GoFundMe set up.

Check us out on Facebook and Instagram today.

On this day in history – March 10, 1876 – Alexander Graham Bell made the first successful call with the telephone. He spoke the words “Mr. Watson, come here, I want to see you.”

You are either IN or OUT – there is no in between.

Train Hard. Train Smart.

BE HAPPY. BE STRONG. NEVER GIVE UP!
Jay and Janice