864 STRENGTH + CONDITIONING – Gunny’s Blog / Wednesday 07.15.2020

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

When you obey my commandments, you remain in my love, just as I obey my Father’s commandments and remain in his love.
-John 15:10

“I know not why any one but a schoolboy in his declamation should whine over the Commonwealth of Rome, which grew great only by the misery of the rest of mankind. The Romans, like others, as soon as they grew rich, grew corrupt; and in their corruption sold the lives and freedoms of themselves, and of one another.”
-Samuel Johnson (1709-1784)

He who dares to die, to lay his life on the altar of this nation’s need, is beyond doubt the noblest development of mankind.
-Gen. Douglas MacArthur

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./ 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.

Be 864 STRONG!


Have you signed up for a group today? From 5:15a.m. – 6:15p.m. please see sign up details above. We are asking everyone to please help us with this.
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
15 DUs

RX KB Load for lunges – 24kg./16kg.

You must be able to complete ALL movements with FULL ROM if RX.

What can we do to help you reach your goals?

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.

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 15, 1971 – U.S. President Nixon announced he would visit the People’s Republic of China to seek a “normalization of relations.”

Check us out on Facebook and Instagram today.

#1 Goal today – Show up. Work hard. Encourage someone.

Constantly Varied

Jay and Janice