864 STRONG – Gunny’s Blog / Friday 11.12.2021

Support your gym – 864 Strength and Conditioning

Give, and it will be given to you. A good measure, pressed down, shaken together and running over, will be poured into your lap. For with the measure you use, it will be measured to you.”
-Luke 6:38

“The greatest act of faith some days is to simply get up and face another day.”
-Amy Gatliff

Useless fact for the day: Every Froot Loop taste the same. The color doesn’t matter.

The GRIND includes Friday.

Today’s WODs START at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Skill Work/Mobility /Movement Prep / Goat Work / MAXTON
Your GOAT in CrossFit is a movement that you are not so good at, and that is putting it politely. It could be anything; barbell movement, gymnastics movement, body weight movement, kettlebell movement, or simply flexibility and/or mobility. The only way to attack your goat is to work on it!

Today’s Skill Work – Work on hip and ankle strength / mobility

864 WOD – Strength + Conditioning. Forging Strong Athletes in Clinton, South Carolina

Don’t tell anyone but it might be Jay’s birthday…


With a weight vest, 13 rounds for time of:
8 strict pull-ups
26 box step-ups
21 burpees

Guys – 24″ Box / 20 Pound Vest. Girls – 20″ Box / 14 Pound Vest. RX – Full ROM / Legit Reps

Don’t forget that today is the deadline for Operation Christmas Child Shoebox. Take a minute to fill a box or donate $20 and we can fill one for you,

Be Coachable. Don’t Complain. Don’t Whine.

Check out CF864 on Facebook / Instagram

Samaritans Purse Operation Christmas Child Shoebox 2021. Our goal is 60 boxes this year. This is a great opportunity to share the “Good News” with children around the world. We hope that everyone will take the time to pack a shoebox for this very worthy cause. Deadline to get boxes in is Friday November 12. If you don’t have time to complete a box you can contribute the money and we will fill a box for you. Thanks for your support and generosity.

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

“Be kind, for everyone you meet is fighting a harder battle.”

RX Movement Standards – Full ROM.

On this day in history – November 12, 1954 – Ellis Island, the immigration station in New York Harbor, closed after processing more than 20 million immigrants since 1892.

Jay and Janice