Yesterday a handful of us competed in the Sacramento Spartan Sprint. It was tough, cold, rainy and muddy…and we are all glad we did it! Congratulations to everyone who competed and did their fair share of BURPEES. (when you fail an obstacle you have to do 30 burpees; I for example, did 120)  Looking forward to the next one! 🙂 Coach Michelle

10-1 Ladder Chipper!
Part 1: Warm Up well with dynamic movement for 5 minutes

Part 2: Full R.O.M perform 3X

12 Jumping Jacks

10 Shoulder Rolls with weights in hand

8 Split Flys

6 Sumo Hi Pulls

30 Skips on jumprope  (30 high knees if no rope)

Part 3: Ladder 10-1 + Run

Method: Start with 10 reps of each exercise in P3. Then run a lap. Shave of 1 rep each round for a total of 55 reps each exercise and 10 laps:

Push Press

Triceps Kickback

Push Ups


Wall Sit Biceps Curl

Glute Bridge Hip Extensinon + Pullover

200M Run, Row, Bike OR 5 Cardio Burpees

Part 4:  6 Minute AMRAP

Method: set a timer for 6 minutes and do as many rounds as possible

5 Navy Seal Ups

10 Glute Bridge Hip Extensions

15 Reverse Crunches

20 Slow Bicycles

P5: Cool Down:

Hold each stretch 30 seconds:

Hip Flexor Stretch R/L

Thread the needle R/L

Scapular Stretch R/L

Shoulder Stretch R/L

Gumsaba Outdoor Fitness Class schedule Tuesday 11/10/15:

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

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

6AM Sunup Lafayette Co-Ed class – Coach Jentry – TRX Foundation

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX BUNZ

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

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