Monday 07.09.18

864 Strength + Conditioning – BE STRONG! 

Strength: Back Squat – 5 RM (work up to a heavy set of 5) Strength is the focus of our training today.
A Squat above parallel is NOT a Squat.

Without hard work, nothing grows but weeds.
-Gordon B. Hinckley

Today’s WOD START promptly as a group / on the clock at: 8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Today’s Skill Work – Work on a weakness today. Bar Hold/Grip Strength/Overhead Mobility/Strict HSPU

864 STRONG Community news and upcoming events:

We need to know by Tuesday (July 10) if you plan on going to the Greenville Drive game with us. Sign up on board.

The 864 Crew is going to the Greenville Drive Baseball Game on Sunday July 15 (game starts at 4:00) and you are invited. We will meet at Fluor Field. Sign up list on board.

All Saturday WODs are determined by how many are signed up on the whiteboard. If you sign up – please show up. If you plan on showing up – please sign up. Thank you!

Cars & Coffee – This Saturday July 14 from 8:00a.m. – 10:00a.m. at Clinton City Parking Lot across from Main Street Bakery.

864 Summer Challenge Series – Month of July. Run 1 mile each day for the 31 days of July. If you miss a day – you are out. Make the commitment and get signed up on the board.

Practical Self Defense #2 – Ladies Only / Saturday July 28th 9:00a.m. – 12:00 ($30 – must prepay)

Can’t or Won’t?

864 WOD – Strength + Conditioning – “GUNNY”

Stay away from whiners! They will steal your soul…and then some. Be an encourager!


For time:
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run
50 push-ups
50 sit-ups
1-mile weighted run

Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs. RX = 50 pound pack on runs.

Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.

He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts.

He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

Scale based on your strength/fitness level. Train Hard. Train Heavy. Train Smart.

God’s way is perfect. All the Lord’s promises prove true. He is a shield for all who look to him for protection.
-Psalm 18:30

A God wise enough to create me and the world I live in is wise enough to watch out for me.
-Philip Yancey

Janice and Jay