864 STRENGTH + CONDITIONING – Gunny’s Blog / Wednesday 03.25.2020 / Day 1

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

For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
-Romans 6:23

Every morning, read seriously and reverently a portion of the Holy Scriptures, and acquaint yourselves with the history and doctrine thereof. It is a book full of light and wisdom, will make you wise to eternal life, and furnish you with directions and principles to guide and order your life safely and prudently. 
-Matthew Hale

After some serious soul searching we have made the difficult decision to temporarily close the gym for what we hope will be a short period. In the best interest of everyones health and safety we will not have workouts after today’s 5:15a.m. and 8:00a.m. groups. We hope to resume our normal routine as soon as possible. We will continue to closely monitor the recommendations from reputable sources such as the CDC and the conditions of our state in particular from DHEC, local health officials and guidelines provided from Governor McMaster’s Office. We love what we get to do each day and we feel blessed to have the amazing community that we call CrossFit864. Our goal has always been to provide a safe environment where anyone and everyone could come and feel welcome and work toward living a healthy life and we are thankful that you allow us to be part of that every single day. We feel that it’s our responsibility to take every precaution to help control the spread of COVID-19. We will continue to post workouts here that you can do at home with little or no equipment. We will also set up a group page where we can not only post your workouts but we can continuously encourage each other through this difficult and challenging time. We are always here for you guys! We appreciate all of you and we will pray for all of you and we hope this is all behind us soon. If you need anything please let us know. Remember Faith NOT Fear.

Thank you for all of the very supportive text messages and calls today regarding our decision about CF864…It really means a lot to us. No matter what the situation may be you guys always confirm that we have the most awesome group of CrossFitters anywhere. We are all blessed to be surrounded by such positive and encouraging people.
We will get through this together and we WILL emerge STRONGER!
We appreciate you more than you know! Jay and Janice

864 Strength + Conditioning WOD – The Pirate Grind /For ME (Max Effort)”Walk the Plank”

15 Second Plank
15 Second Rest
15 Mountain Climbers

30 Second Plank
30 Second Rest
30 Mountain Climbers

45 Second Plank
45 Second Rest
45 Mountain Climbers

1 Minute Plank
1 Minute Rest
100 Mountain Climbers

Max Effort Plank – Hold as long as possible
1 Minute Rest
Max Effort Plank – Hold as long as possible

Planks are on the elbows. Stay tight and engaged from head to toe. Mountain climbers are full ROM – elbows up to knees and legs fully extended.

Mobility – Accumulate some time in a deep squat stretch after the planks. I think the sun is supposed to come out today so spend some time outside getting some natural Vitamin D.

Today is a new day…

PC Highlander Havoc – Friday April 3, 2020 from 11:00am. – 2:00p.m. / Cancelled

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.

Check us out on Facebook and Instagram today.

On this day in history – March 25, 1954 – RCA manufactured its first color TV set and began mass production.

Train Hard. Train Smart.

Jay and Janice