WOD

November 27, 2014 – Form, Function, and Focus

**Schedule Reminder: The gym will be operating on a limited class schedule for Thursday. We will open for one group class at 9 a.m. We will return to our regular class schedule on Friday at 6:30 a.m.**

Yes, Thursday is typically our rest day. But in an effort to prepare those who are about to gorge themselves with a Thanksgiving bounty, we’re hosting a holiday themed calorie burner to celebrate the day. Join us for our annual Turkey Day Tabata “Dumbbells & Drumsticks” workout. Everyone is welcome.

And if we don’t see you on Thanksgiving, enjoy the day with family and friends. Be save traveling. We’ll see everyone when we return to our regular schedule on Friday morning.

Dig in! (literally)

The Focus Family

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November 26, 2014 – Form

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Workout of the Day

A.
Three sets of:
Universal Press x 6-8 reps
60-second recovery
Dumbbell Deadlifts x 10 reps
2-minute recovery between sets

B.
Three sets of:
Dumbbell Bench Press x 6-8 reps
30-second recovery
Single-Arm Dumbbell Row x 6-8 reps each arm
2-minute recovery between sets

C.
Three sets to completion of:
Bird Dog Planks x 10 reps each side
(Pause for 3 seconds at the top of each rep)
Recover as needed

 

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November 26, 2014 – Function

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Workout of the Day

A.
Three sets of:
Universal Press x 8-10 reps
60-second recovery
Dumbbell Deadlifts x 10 reps (heavy)
2-minute recovery between sets

B.
Five sets of:
Close-Grip Bench Press x 4-6 reps
2-minute recovery between sets

C.
Three sets to completion of:
Plank from Elbows x 60 seconds
Band Press-Downs x 30 reps (men: 1″ light band / women: .5″ mini band)
Recover as needed

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