864 STRENGTH + CONDITIONING – Gunny’s Blog / Wednesday 08.05.2020

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

“This is what the Lord says—the Lord who made the earth, who formed and established it, whose name is the Lord: Ask me and I will tell you remarkable secrets you do not know about things to come.
-Jeremiah 33:2-3

There is a Holy Trinity, and there is likewise a Trinity of Evil.
-A.W. Pink

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?

Don’t miss the opportunity to do something today that you wish you had done yesterday.

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

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 / please sign up by email – not text.
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. Thank you for your consideration and understanding. Please check the 864 site daily for updates and information. Look forward to seeing you today!

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.

If we don’t support our own community – who will?

Today’s WOD: 3 RFT – Constantly Varied. Stay out of the Rut!


PLEASE make sure that you are signed up for the group (all groups) before you just show up. Have you signed up for a group today?
See sign up details above. We are asking everyone to please help us with this. info@crossfit864.com

50 UB Kettlebell Swings
50 AbMat Sit-ups
100 Meter SC / R
100 Meter SC / L

Movement Standards will always be covered before the workout starts. If you are unsure about any part of the WOD please be patient until the scheduled time for the group.

Good form over time. Good form over number of rounds completed.

RX – KB Load = 32kg./24kg. American Swings. All 50 reps UB each round if RX. Full ROM on Sit-ups.  SC Load = 32kg./24kg. to 100 M mark – right side – then switch hands and return 100 M with left hand. Must go to 100M mark – switch hands and return without putting kettlebell down throughout the 200 meters if RX.

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

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 August 5, 1966 – In New York, groundbreaking for the construction of the original World Trade Center began.

Check out the new 864 tees at the gym.

864 Yoga – Today / Wednesday August 5 at 6:00p.m. / Check board for schedule. / Get signed up on the board.

Check us out on Facebook and Instagram today.


Jay and Janice