864 STRENGTH + CONDITIONING – Gunny’s Blog / Wednesday 01.22.2020

864 STRONG – Not just a gym…it’s our community.

Don’t be misled—you cannot mock the justice of God. You will always harvest what you plant. Those who live only to satisfy their own sinful nature will harvest decay and death from that sinful nature. But those who live to please the Spirit will harvest everlasting life from the Spirit.
-Galatians 6:7-8

Becoming like Christ is a long, slow process of growth.
-Rick Warren

Today’s gym schedule: 5:15a.m./8:00a.m.

864 Strength + Conditioning WOD / The “Hump Day” Grind: 5 Rounds

1 Minute UB Handstand Hold
20 Step Weighted One Arm Walking Lunge (10L/10R)
15 Hip Extensions – 2 second hold/no momentum

RX – Full ROM. The fastest time on the board with sloppy form = No Good. No Rep! Keep it Legit. Be Strong Today!
Weighted One Arm Walking Lunge Load = 1 KB x 24kg./16kg. 10 steps left arm/10 steps right arm. Can’t let KB drop during 10 reps if RX.

January Challenge – Run! Train for the 864 Half Marathon / 5k on Saturday February 1, 2020. Post your miles each day on the board. This does not have to be during gym hours – You can count miles ran throughout the day. Who will accumulate the most miles during January?

Check us out on Facebook and Instagram today.

On this day in history – January 22, 1930 – In New York, excavation began for the Empire State Building.

Support YOUR Community. Support YOUR Country. Support YOUR 864 Crew.

Jay and Janice