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GROUP CLASS WORKOUT Warm Up: 4 Rounds 8 goblet squats 6 scap pull ups 2 Rounds 30/20 calorie machine 10 kettlebell strict press (each side) MetCon: Welded Rx: “The Ladder” 4 Rounds 10 Thrusters (95#/65#) 12 Pull Ups Round 2 @135#/95# Round 3 @165#/115# Round 4 @185#/125# 14 Minute Time Cap Lean: 30 Minute AMRAP 800 Meter Run 40 V-Ups 40 KB Swings (35#/26#) Welded Athlete: 2 Squat Cleans (225#/155#)Read more

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC pass throughs 10 PVC overhead squats 2 Rounds 200 meter run 20 Russian kettlebell swings Strength: Overhead Squat (every 1:30) 6×2 (choose weight) Intro: 6×4 MetCon: Welded Rx: For Time: 30 power snatches (95#/65#) 200 double unders 1K row 12 Minute Time Cap Lean: For Time: 60/50 calorie bike 30 deadlift (155#/105#) 20 burpees 12 Minute Time CapRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: For Time: 2 mile run or 4K row 50 power cleans (95#/65#) 100 walking lunges 100 AbMat sit ups 45 Minute Time Cap WEIGHTLIFTING (Midtown 10:30AM) Warm Up: Coaches Choice Weightlifting: 1 Snatch Pull + 1 Hang Squat Snatch (every 1:30) 8 Sets (Last set should be a max) 2 Snatch Push Press + 2 OHS (every 1:30) 5 SetsRead more

This week’s Featured Athlete was chosen by Coach Leo! Way to go Dan! “Dan McCaw is one of our awesome members from 4:30. He is always so nice to everyone and a great part of our community. He works hard daily in class always shooting to have fun! Keep it up Dan we really appreciate you.” – Coach LeoRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice Accessory Work: 4 Rounds (12 Minutes) 10 Strict Wide Grip Pull Ups, 10 DB Bench Press 10 Hammer Curls MetCon: Welded Rx & Lean: For Time: 2 Rounds 500 meter row 10 deadlift (225#/155#) 2 Rounds 25/20 calorie bike 10 toes to bar 15 Minute Time CapRead more