Wednesday 9/11/2019


Dumbells and Diapers is coming to Locomotion this fall!

This class will focus on relearning how to engage the pelvic floor, core strength and conditioning exercises to help with daily activities with your little one. Coach Christy is certified in Brianna Battles Pregnancy and Postpartum Athleticism and is available for personal training sessions to accommodate anyone interested in pre or postpartum preparation and recovery! See below for more details:

  • Six week series beginning on October 1st with 60 minute classes every Tuesday and Thursday at 11:30 am
  • Series is open to pregnant or postpartum mothers and babies 0-2 years old
  • Opening seminar on September 26th at 11:30 am with a Pelvic Floor Physical Therapist covering topics such as symptoms, movement and common tendencies, anatomy, breathing methods and more
  • Click here for more information including a video from Coach Christy, cost, and more.


A.) “Bounty Law”

5 RFT with a 30 min cap:

  • 15/12 cal Row
  • 40 Doubleunders
  • 25 Abmat Situps
  • 20 Wallballs 20/14
  • Rest 1:00

Workout Goal: <24:00

Levels Consideration: API, N&C Endurance

Strategy and Briefing: It’s difficult to maintain pacing in this long Breathe & Burn workout. Get the Aerobic Power pace, about 85-90%, right from the start. Keep your breathing up to stay at this pace, with all movements unbroken & smooth — don’t rush it. You will get a rest at the end of each round, but you won’t be enough to recover if you go too hard and dip into the Lactic side of things.  As you get deeper into the workout be conscious of your movement & work on your efficiency. Mispacing this workout is almost as bad as sloppy movement.


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