864 STRONG – Gunny’s Blog / R-21 / Monday 11.22.2021

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

Blessed are the peacemakers, for they shall be called sons of God. 
-Matthew 5:9

“Evil is powerless if the good are unafraid.” 
-President Ronald Reagan

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.


A Cheater is just a Loser pretending to be a Winner…

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

Share an encouraging word with someone today.

Trooper Mark Coates was shot and killed after stopping a car for weaving in traffic on I-95 near the Georgia border.

During the traffic stop the subject began to struggle with Trooper Coates and they both fell to the ground. The man fired a .22 caliber handgun into Trooper Coates’ chest, but the round was stopped by his vest.

Trooper Coates was able to force the man off of him and return fire, striking the him five times in the chest with his .357 caliber revolver. As he retreated for cover and to radio for backup, the man fired another shot. The round struck Trooper Coates in the left armpit and traveled into his heart.

The man survived the incident and was sentenced to life in prison.

Trooper Coates was a U.S. Marine Corps veteran and had served with the South Carolina Highway patrol for five years. He was survived by his wife, two sons, two step-daughters, parents, sister and brother.

“R-21” Hero WOD
CrossFit864 will be honoring fallen South Carolina State Trooper Mark H. Coates – EOW: 11-20-92
Featuring the “Hero Workout” named in honor of SCHP TFC Mark Coates
3 Rounds for Time:
400 Meter Run
21 Chest-to-Bar Pull-Ups
21 Kettlebell Swings (24kg./16kg.)
21 Burpees
21 Toes-to bar
Remember NO CrossFitter skips a Hero WOD!
A scaled/modified version will also be posted.
Take pride in all that you do and give this workout 100% in honor of Mark and the many others that have paid the ultimate sacrifice.

864 Strength + Conditioning WOD / The Daily Grind / 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 22, 1963 – U.S. President Kennedy was assassinated while riding in a motorcade in Dallas, TX. Texas Governor John B. Connally was also seriously wounded. Vice-President Lyndon B. Johnson was inaugurated as the 36th U.S. President.

864 News & Upcoming Events:

2021 Thanksgiving Schedule – Closed Thursday Thanksgiving Day and will see you again on Monday morning November 29.

Barbells. BBQ and Live Music at 864. Thursday December 8 from 6:00pm-8:00pm

864 Christmas Party December 18 – sign up on board

Frogman’s Christmas December 20


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