Focused Individual Training (FIT)

Memorial Day is coming up next month, which means it is time to get ready for the Murph Challenge! We’re inviting you to take the challenge with us on Memorial Day! Participants can choose between competing in a Full Murph, Mini Murph, or a Team Murph. Murph (Full - for time):... 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run Join us for a great workout and good barbecue on May 31st. We will also be giving out t-shirts so make sure you tell us your size! Stay tuned for more details! FiT: Focused Individual Training 600 Fremont Ave. Suite A Los Altos, CA 94024 Phone: (650) 947-9831 Website: focusedtrainers.com #focusedtraining #murphchallenge

Spots are filling up for FiT’s Blood Drive happening May 2nd at 10am! Why should you donate blood? Due to COVID-19 there is a critical blood shortage and one donation can give up to four patients a chance of survival. Sign up to help patients in your community and across the country! Go to www.vitalant.org, select Donate Blood and enter sponsorcode: FiT. All successful donors will receive a $5 Amazon Gift Card as a small token of thanks!... FiT: Focused Individual Training 600 Fremont Ave. Suite A Los Altos, CA 94024 Phone: (650) 947-9831 Website: focusedtrainers.com #focusedtraining #donatebloodsavelives

Time to get fit! Here is today’s METCON for FiT Functional Fitness: Strict Helen 3 Rounds:... 400m Run 21 American Kettlebell Swings 12 Strict Pull-ups* *3 sets MAX attempts 18 minute time cap Ready for a little extra?: Durante Core 5 Rounds: 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10s Hollow Hold 1 Minute Rest 10 Minutes MAX 600 Fremont Ave. Suite A Los Altos, CA 94024 Phone: (650) 947-9831 Website: focusedtrainers.com #focusedtraining

Donating blood helps save lives. On May 2nd from 10am-2pm FiT and Vitalant will be having a blood drive at FiT. Those who meet all general blood donation criteria will be able to donate blood, including those who have received the COVID-19 Vaccine. To register, go to www.vitalant.org, select Donate Blood and enter sponsorcode: FiT... Our goal is to have 25 appointments. Make sure when you arrive you are well hydrated and nourished, have a photo ID with you and a mask. We cannot wait to see everyone on May 2nd!

On Sunday May 2nd, from 10am-2pm, FiT and Vitalant will be having a blood drive! Blood donation is essential: if you have received the COVID-19 vaccine, you ARE eligible to donate blood or platelets if you meet all of the blood donation criteria. The donation process takes approximately one hour and donors should arrive well hydrated and nourished. Please arrive to your appointment on time and be sure to bring photo ID and face covering!... Use this link to register for the FiT Blood Drive: https://bloodheroes.com/index.cfm You can also go to www.vitalant.org, select Donate Blood and enter sponsorcode: FiT. All successful donors will receive a $5 Amazon Gift Card as a small token of thanks! FiT: Focused Individual Training 600 Fremont Ave. Suite A Los Altos, CA 94024 Phone: (650) 947-9831 Website: focusedtrainers.com #focusedtraining #donatebloodsavelives

It's a start of a new week, which means it is time for Monday's Metcon! WARM-UP: 2 Sets: 4 T Push-up Position Rotations... 8 Air Squats (1111) 10 Butterfly Sit-ups -into- 2 Sets: 10 PVC Alt. Pass Through Lunges 10 PVC Snatch Balances 10 PVC Sotts Press -into- 2 Sets (w/ empty barbell): 5 Snatch Deadlifts 5 Hang Power Snatches 5 Overhead Squats *10 minutes to complete STRENGTH: Snatch Complex (1-1-1-1-1) 10 Minute EMOM: 1 Power Snatch + 3 Overhead Squats - light to moderate load - start light and build *5 minutes to build to starting weight METCON: "Fancy Nancy" COOL DOWN: 90/90 Stretch - 1 minute in each position Let's go! FiT: Focused Individual Training 600 Fremont Ave. Suite A Los Altos, CA 94024 Phone: (650) 947-9831 Website: focusedtrainers.com

Functional Fitness is a program designed to elicit as broad an adaptational response as possible. It is a deliberate attempt to optimize physical competence in each of ten recognized fitness domains: endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Classes are designed for individuals of ALL LEVELS who are seeking results, and are willing to work hard, learn new movements, perfect skills, and want to have fun with a group... of people all committed to the same pursuit of improved health, wellbeing and fitness. Reserve your spot now! Visit focusedtrainers.com to get started. FiT: Focused Individual Training 600 Fremont Ave. Suite A Los Altos, CA 94024 Phone: (650) 947-9831 Website: focusedtrainers.com #functionalfitness

Get ready for Thursday's Snatch Complex for Functional Fitness! WARM-UP: 6:00 AMRAP 10 PVC Pass Throughs... 8 PVC Hang Power Snatches 6 Kang Squats -into- 1:00 Couch Stretch / Side 1:00 Calf Stretch / Side -into- 2 Sets: 7 Barbell Snatch Grip Deadlifts 5 Barbell Hang Power Snatches 3 Overhead Squats -into- 1 Set: Power Snatch Hang Snatch Overhead Squat (choose starting weight and begin strength every two minutes on the minute) STRENGTH: Snatch Complex (Power Snatch/Hang Snatch/Overhead Squat) E2MOM x 6 Sets: 1 Power Snatch + 1 Hang Snatch + 1 Overhead Squat METCON: 3 Rounds for Time: 15 Power Snatches (95/65lbs) 25 Box Jumps (24"/20") 400m Run 18:00 CAP *sub for 25 box jumps: 15 jumping squats + 10 v-ups

BULLSEYE! Here's Monday's Functional Fitness Benchmark! WARM-UP: 3 Sets: 20 Mountain Climbers... 10 Up-Downs 5 Push-ups -into- 1 Set: 100m Lateral Shuffle 200m Run STRENGTH: Pause Back Squat - 3 second pause in bottom of squat * keep loads to 50-70% range 5:00 to prime 15:00 Working Time METCON: "Bullseye Let's get after it! #functionalfitness

Time to get fit! FiT is open and here for you. We are offering outdoor personal training, outdoor classes, and virtual training sessions. Let's work together to build a stronger, more resilient you. ... Use the link in our bio if you're ready to look and feel healthy! FiT: Focused Individual Training 600 Fremont Ave. Suite A Los Altos, CA 94024 Phone: (650) 947-9831 Website: focusedtrainers.com #healthandfitness #functionalfitness