864 Strength + Conditioning – Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.
Heaven and earth will disappear, but my words will never disappear.
-Matthew 24:35
The way you store up treasure in Heaven is by investing in getting people there.
-Rick Warren
There is Power in Prayer! Please pray for peace and healing in our land. Spend more time praying and less time worrying today. How can we pray for “you” today?
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. Thanks to those who are helping us with this.
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 (all groups) before you just show up. Email to get signed up – info@crossfit864.com / please sign up by email – not text.
864 Strength + Conditioning WOD – The Daily Grind / Daily workout could vary throughout the day. Train Hard. Train Smart.
Buy In – always starts as a group.
21-15-9-6-3:
Have you signed up for a group today? See sign up details above. We are asking everyone to help us with this.
Floor Press
Strict Pull-ups
Burpees
RX – Floor Press Load = 225/135 – You must be able to remove bar from the rack and return to rack own your own / without a spotter. Adjust your weight based on YOUR strength level.
Pull-ups – Strict / chin OVER the bar on every rep. Palms forward.
Burpees – Full ROM. Clap overhead with arms fully extended. Hips completely open. No chicken neck burpees if RX.
If you are looking for a good jump rope – check out Mute Sports Equipment. You can order a custom sized jump rope online. Contact Tim or Laura with questions.
https://mutesportsequipment.com/product-category/jump-ropes/custom-jump-ropes/
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 July 07, 1994 – Amazon.com, Inc. was founded in Seattle, Washington under the name “Cadabra.”
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Constantly Varied
-CrossFit
BE HAPPY. BE STRONG. NEVER GIVE UP!
Jay and Janice