Blog

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

GROUP CLASS WORKOUT Warm Up: 3 Rounds 10 PVC pass throughs 8 PVC overhead squats 2 Rounds 20/15 calorie machine 20 Russian kettlebell swings MetCon: Welded Rx: For Time: 10 squat snatches (115#/75#) 8 squat snatches (135#/95#) 6 squat snatches (155#/105#) 4 squat snatches (165#/115#) 2 squat snatches (175#/120#) Welded Athlete: 135#/95#, 165#/115#, 185#/125#, 205#/135#, 225#/155# 15 Minute Time Cap Lean: 35 Minute AMRAP 3 Rounds 1 minute plank 12 single arm dumbbell overhead walking lunges 200 meter run 3 Rounds 8 burpees 20/15 calorie skiRead more

GROUP CLASS WORKOUT Warm Up: Coaches Choice MetCon: Welded Rx & Lean: 20 Minute EMOM 1. 40 double unders 2. 12/9 calorie machineRead more

GROUP CLASS WORKOUT Warm Up: 4 Rounds 5 goblet squats (5 second pause in bottom 10 leg swings (each side) 5 broad jumps 10 straight leg sit ups Strength: Squat Clean (14 Minutes) Find 1 rep max MetCon: Welded Rx: 2 Rounds 20 overhead squats (95#/65#) 20 toes to bar 10 Minute Time Cap Lean: 10 Rounds 30/25 calorie row 20 air squats 10 med ball slams (heavy) 35 Minute Time CapRead more