864 STRONG – Gunny’s Blog / Wednesday 07.13.2022

864 STRONG – You Matter!

But the Lord IS faithful; he WILL strengthen you and guard you from the evil one.
-2 Thessalonians 3:3

“To be loved but not known is superficial. To be known and not loved is our great fear—but to be known and loved, that transforms you.”
-Tim Keller

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

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?

Nutrition Tip: Gym time is important. Kitchen time is just as important. Be dedicated.

Today’s schedule: 8:00a.m./5:15a.m.

864 Strength + Conditioning – The 864 GRIND: Strength / 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?

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.

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.

Social Media tip of the day: Do you really need the attention? Where do you draw the line between private and public? Social media has created jealous behavior over illusions…People are envious of things, relationships and lifestyles that don’t even exist.
Have the wisdom to show restraint.–Proverbs 23:4

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


10 Strict HSPU / scale to 15 Proper Push-ups (hands out by side each rep)
Floor Wipers – 10R/10L (135/95)
10 Weighted Sit-ups (45/25) plate held at chest level
20 Alternating Split Jumps (jumping lunges)

#1 Goal today – NO DRAMA. 

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

Jay and Janice