Congratulations to all the Gumsaba ladies who completed the Nike Half this weekend! We are proud of you and honored to be your comrades in fitness and in LIFE! Well done everyone, please feel free to post your pics on the Gumsaba Facebook page! 

Celebration DIY

Part 1: Warm Up with a Band or Dynamic Movement

Part 2: Full Rom Set – Perform 2 rounds

8 Shoulder rolls

8 Sumo Hi Pulls

8 Prisoner Squats

8 Supermans

8 Glute Bridge Flys

8 Overhead Walking Lunges with jumprope

30 skips on Jumprope (if no jumprope then hi knees)


Part 3: Metcon Rounds: Perfom 5 Rounds

10 Squats with weight on shoulders

9 Push Press

8 Sumo Hi Pull 

7 Glute Bridge Pullovers

6 Burpees


Part 4: For Time

Set 1: 20 seconds work – 10 rest Perform 2 rounds


Ab Burner

Low Plank

Reverse Crunch

Part 5: Jog 1 mile then static stretching

30 seconds Pigeon pose R/30 L

30 Seconds Hip flexor stretch R/L

30 Seconds partner double arm chest stretch

20 seconds hamstring stretch R/30L

30 seconds calf stretch R/30L
Gumsaba Outdoor Fitness Class schedule Tuesday 10/20/15:

5:30AM Sunrise Danville Womens Class – Coach Michelle – TRX Mash Up

5:30AM Sunrise Danville Mens class – Coach Joel – TRX Mash Up

6AM Sunup Lafayette Co-Ed class – Coach Jentry – Cardio Mash Up

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Mash Up

11:00AM Cytosport Powert Training – Coach Briana (private class)

12:00PM Cytosport Power Yoga – Coach Jentry (private class)