What a great weekend for Team Gumsaba! We all had different experiences, yet we reaped the benefits of each other, of team work. This is the stuff of life!

A special CONGRATULATIONS to Coach Briana, who competed in her first individual CrossFit regionals this weekend! (HOLY SMOKES – DID YOU WATCH THAT MADNESS?!) It was absolutely incredible to watch her push herself to (and past) her limits. We are so fortunate to have this elite athlete on our team, and as a Coach!!! To see GAIPA written on her lane, where she has earned her space as one of the best of her craft, was a tear jerker for me. Not to mention the yelling that went on in our house during comp. Lets all give it UP for our GURL BREEZY! WOOT WOOT!

Our Spartan team had a freakin’ BLAST at the ATT Sprint on Saturday! Join us for the SUPER in July, sign up for team GUMSABA. We have a training in June, and boot camp & DIY’s will prep you well too.

Last, but certainly not least, the Gumsaba Running Team completed the Bay to Breakers Sunday.   A GIANT KUDOS to the amazing, resilient, and all around bad ass Coach Karen for leading our team. There are no words to describe the gratitude and love that Coach K has coming at her. She has been the rock of the running team; through thick and thin. We are blessed to have Coach K at the helm.

When times get rough, remember that in all you do, YOU are always part of team Gumsaba. Whether you are at camp, at work, doing the DIY workout or reading this post, you are part of our team. You have others to uplift you, and when you are up, give us a hand.

Believe in each other. Believe in US. NO matter WHERE you are in the world or what good you are doing we are in this together. This is what its all about. This is the meaning of GUMSABA.

Hugs and hi fives,

🙂 Coach M

Cardio Core

Equipment: Jumpropes + Band + Mat + Weights

Part 1: Warm Up 10 each 1X

Hip circles – Butt Kickers – Leg Swings R 10/L – Squats – Heel Walk – Toe Walk – 10 Toy Soldiers – 200M Jog

Matwork: 10 each 1X

Supermans – Scorpions – Shoulder Push Ups – Hi Plank Knee Tucks

Band on thighs:

Squats – GBHE – Clamshell R/10L – Single Leg GBHE – REPEAT

Band on ankles:

Step Right – Step Left – Hip Extension R – L


Part 2: ROM 12 each 2X

Jumping Jacks – Bent Rows – Push Press – GB Fly – Double Unders

Part 3: Core Cardio Intervals

Set 1: Perform 2X –45/10

Bear Squats

Low Plank Knee Tucks

Stiff Leg DL

GBHE + Pullover

Yogic Bicycles



Set 2: Perform 2X 30/10

Step Back Lunge + Hammer Curl


Renegade Rows

Reverse Crunches

Ab Burners

Hi Knees


Set 3: Perform 2X 20/10

Side Plank R


Hi Plank Bird Dog Tap R


Big Rainbow R


Side Lying Leg Lift R

Side Lying Hip Circles R

Side Lying Leg Lift L

Side Lying Hip Circles L

Part 4: Chip CORE 40/30/20

Hi Plank Jacks

Flutter Kicks

Part 5: Cool Down

Jog 1 mile. Static Stretching: 45 seconds each side: Hamstring, calf, hip, chest & spinal twist.

Gumsaba Outdoor Fitness Class schedule Tuesday 5/17/16

5:30AM Sunrise Danville Womens only class – Coach Michelle – TRX Met Con

5:30AM Sunrise Danville Mens only class – Coach Joel – Chipper Tuesday

6AM Sunup Lafayette Co-Ed class – Coach Jentry – Chipper Tuesday

9AM Sunshine Walnut Creek Womens class – Coach Michelle – TRX Met Con

11:00AM Cytosport Advanced Boot Camp – Coach Joel (private class)

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