864 STRENGTH + CONDITIONING – Gunny’s Blog / Wednesday 09.09.2020

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

Teach me to do your will, for you are my God! Let your good Spirit lead me on level ground!
-Psalm 143:10

 The name Emmanuel takes in the whole mystery. Jesus is “God with us.” He had a nature like our own in all things, sin only excepted. But though Jesus was “with us” in human flesh and blood, He was at the same time very God.
-J.C. Ryle

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!

If you plan on showing up Saturday – please make sure that you are signed up. Thank You!

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.

Today’s WOD: Constantly Varied. Routine is the Enemy. Stay out of the Rut!

864 STRONG! Keep moving forward…

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


Buy In starts together as a group.

Complete for time  50-40-30-20-10 reps of:

50 AbMat Sit-ups
50 One Arm Kettlebell Swings (25R/25L)

40 AbMat Sit-ups
40 One Arm Kettlebell Swings (20R/20L)

30 AbMat Sit-ups
30 One Arm Kettlebell Swings (15R/15L)

20 AbMat Sit-ups
20 One Arm Kettlebell Swings (10R/10L)

10 AbMat Sit-ups
10 One Arm Kettlebell Swings (5R/5L)

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.

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

RX = Load + Form. KB Load = AHAP

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.

If you plan on showing up Saturday – please make sure that you are signed up. Thank You!

On this day September 09, 1776 – The second Continental Congress officially made the term “United States”, replacing the previous term “United Colonies.”

Check out the new 864 tees at the gym. Tie Dye shirts are in.

See board for community support initiatives. School Supply Drive – See details on whiteboard at gym. Thanks to everyone that supported the school supply drive.

864 Yoga – Wednesday 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