The upcoming Spartan Race is an opportunity to bond with your fellow campers and have some down and dirty FUN! Its only 3 miles and the obstacles are easily manageable with boot camp training. So, don’t be shy, jump in to the group and let’s have some dirty fun! Thanks to Mike T. for sharing this coupon for the 11/8 Spartan Race! USE CODE LABORDAY at check out to take $20 off your ticket!
Join Team Gumsaba for the Spartan Race on 11/8 with a 9am start time.
Down and Dirty DIY!
Part 1: Warm up well with dynamic movement
Part 2: R.O.M.: 3 rounds
10 Glute Bridge Flys
10 Single Leg V Ups
30 Hi Knees
Part 3: 30 seconds of each exercise with minimal rest between, and Perform 2 rounds
Part 4: Count this out and do it 3 times!
5 navy seal ups
10 Sumo Hi Pull
Part 5: 20 seconds of each exercise with minimal rest between, and Perform 2 rounds
Sprinter Start R
Sprinter Start L
V Crunch R
V Crunch L
Part 6: Cool Down with 1 mile jog or walk.
Stretch for 30 seconds each side: Hamstring, quads, calves, shoulders, chest, spinal twists
Gumsaba Fitness Class schedule Friday 9/4/15
5:30AM Sunrise Danville Womens Class – Coach Michelle – Semi Circuit
5:30AM Sunrise Danville Mens class – Coach Joel – TRX Friday!
6AM Sunup Moraga Womens only Class – Coach Briana – Tabata Friday!
8:15AM Sunrise Moraga Womens only Class – Coach Briana – Tabata Friday!
9:15 AM Rose Court Private Class – Coach Jentry – HIIT Friday!
9AM Sunshine Walnut Creek Womens only class – Coach Michelle – Semi Circuit
11:00AM Cytosport Boot Camp – Coach Michelle (private class) – Semi Circuit
12:00PM Cytosport Boot camp Benicia – Coach Michelle (private class) Fight Gone Bad
Written by: Michelle Brown on September 3, 2015.