864 STRENGTH + CONDITIONING – Gunny’s Blog / Tuesday 03.17.2020

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

Since God chose you to be the holy people he loves, you must clothe yourselves with tenderhearted mercy, kindness, humility, gentleness, and patience.
-Colossians 3:12

I was naked, and you gave me clothing. I was sick, and you cared for me.
-Matthew 25:36

“We should never despair, our Situation before has been unpromising and has changed for the better, so I trust, it will again. If new difficulties arise, we must only put forth New Exertions and proportion our Efforts to the exigency of the times.” 
-George Washington (TUESDAY, JULY 15, 1777)

Today’s gym schedule: 5:15a.m./8:00a.m./11:45a.m./4:15p.m./5:15p.m./6:15p.m. Our goal is to keep the 864 schedule starting at the scheduled times. Thanks for your help.

864 Strength + Conditioning WOD – The Grind /3 RFT:

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.

Run 800 Meters
30 Strict Pull-ups
50 KB Swings

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.

Are you coachable?

RX – Full ROM. RX Pull-up = chin OVER the bar on ALL reps. Arms fully extended at the bottom of the movement.
RX KB Load – 24kg./16kg. American Swings.

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 – Big thanks to all of you that came out on Saturday in support of Ila Ann. The 864 crew always shows up to support our own. You guys represent well. Proud to call this our community! You guys are awesome! 

Check us out on Facebook and Instagram today.

On this day in history – March 17, 1930 – In New York, construction began on the Empire State Building.

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

Skill Work – Don’t neglect it.
A Squat above Parallel is NOT a Squat!
Don’t have $100.00 shoes and a 10 cent Squat.
-Louie Simmons 

Jay and Janice