The weather has been very good to us lately…although some rain would be FABULOUS, we can’t really complain about this, can we?! While we wait for our beloved El Nino, we shall basque in the warm Northern California late summer breezes and enjoy our calm before the storm with some great outdoor work. Cheers to another positive, productive week at GUMSABA!

We have several Upcoming Events including SUP Yoga on 9/20, Primos Run 10/11, Spartan Race 11/8 and more! Sign up HERE and join in the FALL FUN!

Chippin Triplets DIY

Equipment: Weights, Mat, Jumprope, Mobility kit or roller

Part 1: Warm Up well with dynamic movement for 5-10 minutes.

Part 2: Full R.O.M – Perform 3 Rounds

6 Shoulder Rolls

8 Scapular Plane Raises

10 Renegade Rows

30 Skips on Jumprope

Part 3: Chippin Triplet: 21/15/9

Burpees

Bent Rows

Thrusters

Optional Intermission: RUN 800M 

Part 4: Perform 2 Rounds

8 Knees to Elbows

8 Plank Up Downs

8 V Crunch R

8 V Crunch L

16 Slow Bicycles

16 Glute Bridge Pulses

16 Reverse Crunches

16 Mountain Climbers

Part 5: Stretch and Mobilize for 20 minutes:

Spinal Twists

Hip Stretch

Couch Stretch

CLICK HERE FOR MOBILITY AND STRETCHING VIDEOS ON OUR YOU TUBE PAGE!

Gumsaba Outdoor Fitness Class schedule Tuesday 9/8/15:

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

5:30AM Sunrise Danville Mens class – Coach Joel – Chippin’ Triplets

6AM Sunup Rudgear Park Co-Ed class – Coach Jentry – Chippin’ Triplets

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Interval Training

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

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