864 STRENGTH + CONDITIONING – Gunny’s Blog / Wednesday 04.01.2020 / Day 7

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

And my God will supply EVERY need of yours according to his riches in glory in Christ Jesus.
-Philippians 4:19

The Bible is God’s chart for you to steer by, to keep you from the bottom of the sea, and to show you where the harbor is, and how to reach it without running on rocks or bars.
Henry Ward Beecher

Take time today to read Psalm 91:1-16 and trust the words that God gives us.

Thank you for the continued support. Yes, this last week has brought about a very different way of doing things for all of us. Some of the changes have been easier than others and some have really challenged us. Our family has realized how many little things we take for granted on a daily basis. Just like all of you…we never really thought about what a big impact not being to do certain things or not being able to go about our daily routines would have on us. You guys have done an awesome job of keeping the CF864 community strong by supporting and encouraging each other. I hope that all of you have been able to do the 864 workouts that we’ve been posting online. Share those times, rounds, reps, etc. with each other. Let’s go have a good week. Let us know if we can help.
We appreciate you more than you know! Jay and Janice

864 Strength + Conditioning WOD – The Grind / ”April Fools”

a.) Walk / Run 1 Mile – for time / then spend 3 minutes (unbroken) in a deep squat stretch.

b.) AMRAP (for the amount of time that it took you to complete the mile) If it took you 8 minutes to complete the mile then you have an 8 minute AMRAP, etc. of:
3 No Push-up Burpees / 5 Explosive Broad Jumps for max distance – landing in a strong athletic position

c.) 6 x 30 Second Hip Bridge / 30 Seconds of Flutter Kicks

Movement Standards – Full ROM.

Mobility – Accumulate some time doing mobility drills/stretch. Add in some Yoga positions/ moves focusing on the tight spots that limit your range of motion. And as always spend time in that deep squat stretch – set the timer and spend some time there.

Today is a new day and we are all getting through this one day at a time. We know and trust that God is still in control and he will get us through. Let’s trust him with today. Why worry about the things that we have no control over. In this together until it’s over. Smile…we will look back on this sooner than we realize.

864 Pump and Run / Pull and Run – May 2, 2020. Bench Press + Run / Deadlift + Run. Get signed up today.

April Challenge – Move. Accumulate as many miles as possible during the month of April. It doesn’t matter if you are running, walking or a combination just as long as you are moving.

Check us out on Facebook and Instagram today.

On this day in history – April 1, 1987 – U.S. President Reagan told doctors in Philadelphia, “We’ve declared AIDS public health enemy No. 1.”
On this day – April 1, 1976 – Apple Computer began operations. / On this day – April 1, 1853 – Cincinnati became the first U.S. city to pay fire fighters a regular salary.

Train Hard. Train Smart.

Jay and Janice