864 STRENGTH + CONDITIONING – Gunny’s Blog / Wednesday 11.18.2020

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

Your word is a lamp to my feet and a light to my path.
-Psalm 119:105

“Bad politicians are sent to Washington by good people who don’t vote.”
-Daniel Webster

Mistakes are always forgivable, if one has the courage to admit them.
-Bruce Lee

I am with you and will keep you wherever you go.
-God (Genesis 28:15)

Take time to pray for our country and our leaders 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.

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 before you just show up. Email to get signed up – info@crossfit864.com

Share an encouraging word with someone today.

30 Calories – Assault Bike or Rower
30 Lateral Hops over parallettes (over and back = 1 rep)
30 Wall Ball Shots (20/14)
30 GHD Sit-ups or Weighted Sit-ups – 45/25 plate held at chest level. Scale to sit-ups with no weight.
1 x 400 Meter OH Plate Walk – 45/25 (locked out OH) 1 lap around gym.
Please do not drop plates. If plate is not locked out overhead STOP and recover enough to lock plate out and restart.

The fastest time on the board with sloppy form = No Good. No Rep. Nobody is impressed. Keep it Legit!

864 Strength + Conditioning WOD / The Daily Grind / Daily workout could vary throughout the day.
Buy In – starts as a group.
RX – Full ROM. FORM.

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 in history – November 18, 1883 – The U.S. and Canada adopted a system of standard time zones.

864 News & Upcoming Events:

2020 864 Pump and Run / Pull and Run – Saturday December 5. Pump = Bench Press or Pull = Deadlift / Run
Get signed up early at: https://runsignup.com/Race/SC/Clinton/Pumpandrun

Operation Christmas Child Shoeboxes – Samaritan’s Purse. Thank you to everyone that took the time and effort to support this great cause. This is the only Christmas love that a lot of children around the world will receive. 100 Shoeboxes put together. Big thanks to Nat for her hard work!

Faith. Trust. There is Power in Prayer! Pray for America.

Check us out on Facebook and Instagram today.

Train Hard. Train Smart.

Jay and Janice