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FiA is Females In Action | April 30, 2017

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backblasts (WA)

St. Paddy’s Rainbow Tabata

March 18, 2017 |

In true Washington fashion, we trained in the rain.

Warm Up:

1 lap around pond. 50 jumping jacks, 50 squats, and 25 push ups



squat jump x2

lunge kick x2

running lap around pond


shuffle side to … Read More

Lucky 7s, Lucky Ladies

March 11, 2017 |

Warmup: Stretches 2 Laps around pond/garden

Workout: 7 stations 7 reps each 7 rounds or AMRAP in 45 mins

Stations: Agility Ladder – in in out out; Burpees; inchworms; declined push-ups; tricep dips with alternating kicks (L+R=1), Lunges (L+R=1), … Read More

Muscle up, buttercup

February 25, 2017 |

We finally had a sunny morning here in the PNW and we took full advantage!

Warmed up with jumping jacks and mountain climbers in Cadence.

The first Partner group ran around the park pagoda and garden, while 5 other partner … Read More

Four corners workout

February 18, 2017 |

Divided participants up, we set a timer and did as meny rounds as possible in 10 minutes.

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February 18, 2017 |


Beautiful night for a workout, dry and warm for Seattle area.

Cones placed in zig zag formation.  Each cone had two exercises written on paper next to cones.  8 stations.

20 burpees, 15 dive bomber pushups

20 star jumps, … Read More

Sunrise Grit Run & Abs

February 12, 2017 | | One Comment

Warm up in front of statue as everyone showed up.

Buddy trail run (two or three to a group that stays together on the run)

First stop- playground area for 20 toes to bar on the swing set as a … Read More

Tacoma Agility Drills

February 4, 2017 |


Mai Tai came up with a great idea! Here it is…To kick off the Superbowl weekend, we took on agility drills, HIIT workouts and even tossed around some footballs this morning! 7:00am on the dot, FiA Tacoma made their … Read More

Jan 31st Bootcamp

February 4, 2017 |

LETS GET WARM Lateral steps side to side (like a step back lunge) with pull. Swing arms down pull back to side. High knee pull down Torso twist with knee tuck Jumping Jacks Front Kicks, Knees soft Boxer Shuffle … Read More