There are always reasons to give up, especially when the going gets tough. The struggle you face is not unique. The path to success does not lie in avoiding that struggle, it lies in accepting that the struggle is just as valuable, if not more important, than the result of your goal.


It’s normal to let fear, anger and frustration enter your mind, but its not ok to let those negative and temporary emotions stop you from living the life you dream of. Courage is a skill we develop every time we move forward in the face of adversity. A bird does not learn to fly by staying in the nest; the only way to learn is to take that jump.



Equipment: Mat, Weights, Jumprope

Part 1: Warm Up well with dynamic movement

Part 2: Full Rom Set – Perform 2 rounds

12 Push Press

12 Backward Walking Lunges

6 Plank Up Downs

6 GB Pullover

30 Skips on jumprope

Jog 400M

***Review Turkish get up***

Part 3: Metcon Rounds: Perfom 4 Rounds

12 Walking Lunges

12 Bent Rows

8 Thrusters

8 Stiff Leg DL

4 Get Ups

4 Man Maker Push Ups

200M Run


Part 4: AMRAP CORE – 10 minutes

20 Bicycles

10 V Crunch R

10 V Crunch L

20 Hi Plank Cross Tucks

10 Long Arm Crunch

10 Reverse Crunch

50 Squat Pulses

Part 5: Half pigeon, shoulder/chest stretching & Spinal Twists.


Gumsaba Outdoor Fitness Class schedule Tuesday 1/19/16

5:30AM Sunrise Danville Womens Class – Coach Michelle – HIIT Tuesday

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

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

9AM Sunshine Walnut Creek Womens class – Coach Michelle – HIIT Tuesday

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

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