864 STRONG – Gunny’s Blog / Monday 06.27.2022


Give thanks in ALL circumstances.
-1 Thessalonians 5:18

A relationship without trust is like a car without gas, you can stay in it all you want, but it won’t go anywhere.

Social Media tip of the day: If it’s attention that you’re looking…be careful because you just might get it!
Have the wisdom to show restraint. –Proverbs 23:4

Self-importance requires spending most of one’s life offended by something or someone.

You either live a self directed life OR a God directed life. Your choice. There is no in between.

If YOU don’t support your community – who will?

Nutrition Tip: If your logic behind training (working out) is… I workout so I can eat whatever I want – your results are going to be very limited.

Today’s schedule: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

864 Strength + Conditioning – The 864 GRIND: Strength / Get Stronger! New Day. New Week. No Excuses.

The strongest (mentally and physically) are the ones that just show up each day prepared to do hard work even if they don’t know what the workout consist of. STRONG or SOFT? Your choice. Hit it hard or move over! Be STRONG!

Before you start today’s training – Goat Work/Skill Work. Mobility/Warm-up/Remember – the Buy-In is not your warm up.
Can’t or Won’t? What’s holding you back?

“If you need music to motivate you, go find something else to do.”
-Josh Everett (CrossFit Athlete/Coach)

I have nothing to offer but blood, toil, tears, and sweat.
-Sir Winston Churchill

How hard are you willing to work today to reach your goal?

The GRIND never ends! Be STRONG. Be HAPPY.

RX = Form / Full ROM = Legit. Move fast and get reps. Show up and grind!

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled. Scale based on your strength/motivation level. Movement standards will always be covered before the training starts. If you are not sure about a particular movement/exercise please be patient until we cover it as a group.

July 864 Dues NLT Friday 1 July – $25 Late Fee after 1 July. Thank you. We appreciate you! 

864 Closed – Monday July 4. Happy Independence Day!

Complaining is Whining! Don’t be a WHINER.

Strength – Getting stronger is our number one goal. Everything else gets better when we get stronger.

Strength / Week 2 – You will have 15 minute to find your 3RM Back Squat – work up to a heavy squat. Remember to log your strength numbers.
Warm up – start adding weight on the bar until you hit that strong set. Push each other today. Our priority today = Get Stronger. Is it a PR day?

Run – Main Street to Broad Street
50 Squats / Med Ball
50 Flutter Kicks
15 Minute Time Cap

#1 Goal Today: Mind your OWN business. It shows respect and maturity. #1 Goal Tomorrow: Same as today.

You guys are awesome! See you in the gym….

Jay and Janice