864 STRONG – Gunny’s Blog / Wednesday 06.29.2022


The Lord isn’t really being slow about his promise, as some people think. No, he is being patient for your sake. He does not want anyone to be destroyed, but wants everyone to repent.
2 Peter 3:9

I’m all for a quiet life. I just didn’t get one.
-Keith Richards (Rolling Stones)

Social Media tip of the day: This summer put your phone and Facebook away for a few days (or more) and make memories that no-one knows about. Make some memories with family and close friends that are just yours. Everything shouldn’t be posted and shared.
Have the wisdom to show restraint. –Proverbs 23:4

The better you feel about yourself, the less you feel the need to show off. Be yourself.

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

If WE don’t support OUR community – who will? Take a guess. Nobody.

Nutrition Tip: More results are accomplished in the kitchen than in the gym. Train hard and stop making excuses.

Today’s schedule: 5:15a.m./8:00a.m.

864 Strength + Conditioning – The 864 GRIND: 5 RFT / Get Stronger. 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? Work hard and share a word of encouragement with someone today.

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!

Stop the Bleed / Save a Life Training – 23 July at 864. This is an awesome training course and it’s free of charge. Get signed up today.

Complaining is Whining! Don’t be a WHINER.

Remember – The Buy In is not your warm up.

10 ME Hard Pulls on Rower
10 Med Ball to Toes 10R + 10L
10 Step Pass Through Lunge – KB through legs 1 x 24kg./16kg.
SC Hold – 1 Minute (2 x 32kg./24kg.)

#1 Goal Today: Mind your OWN business. It shows respect and maturity. #1 Goal Tomorrow: Same as today. #2 Goal: Show up and be strong!

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

Jay and Janice