We have some challenging moves and skills in Part A today! Including some ring work!!! Part B is related to the title but moves will NOT be "cinco" or synchro, or whatever that word is!!! You are also not sharing reps...hmmmmm?!?!? Be ready to put in sprint-like efforts!!! Bring gymnastics grips! See you soon!!!!!!!!!!

We really like to power clean:) What a great move for the human body...it makes us powerful!!! How we were made to be!!! The 225 has nothing to do with power cleans:) but i'm sure some of you will be repping that weight! part B is 225! Nothing special, no extra gear! Do Work! Can't Wait!!!!!

Most of you already know the workout for today! If you are in the dark, however, think about bringing your gymnastics grips. Hoping to do many many toe to bars. If you are working out at 4:45, you will have a run in the workout! The 6 pm crew will be rowing! See you soon!!!!

One T is for Thursday. The other...IDK? Take about 20 seconds to think about it! Part B will be 16 minutes long! But you will hopefully have 16 chances to rest! Bring your grips so you don't rip!!! Need to work on those abs!!! Dumbbells are definitely in order for today! Let's olympic lift with them!!! See you soon!!!

If you were in the 5:30 a.m. class this morning, you would understand the name of the workout! Don't try to "figure it out." The title is no hint to the workout. It's a long grinder today, but with the weather, things might change a bit! Only a part A! Don't worry! You are not getting shorted!!! You'll have a partner! You'll have 35 minutes to finish! You'll complete 310 reps and travel over a mile!! See you this afternoon! Stay warm and dry!!

Part A will be simple yet effective :-) Easy barbell move. Barbie will be about moving moderately light weight fast and for a significant amount of time. Can't wait to get this one rolling!! See picture for the name of this workout! Happy Monday!

Don't confuse this with Furry! It's FURY night at the 04! The 4:45 class is still a go! You will get to sample a few of the workouts that will be happening at 6! Don't miss class because of FNF!!! It's go time! See you all this evening!

It's how we might describe the weather outside, but not in THE04!!!!! Let's use dumbbells in the strength portion today! Part B will most likely be inside only if it's too wet! That will leave room for a lot of creativity! We are excited to see all of you this afternoon! Can't wait to hang with the 04 Fam!

It's Cara's birthday today - hence the title!!!!! Let's get heavy with that barbell in Part A today!!! Part B will give you 20 minutes to complete 3 rounds of something great! Since it is Valentine's day, you will have a close relationship in the workout today. A buddy so to speak! Someone (or something) that hangs out with you the whole time! It's like you have a date!!! It's romantic to go on walks (or runs) with a date!! Can't wait to see you all this afternoon!!! Ha

It's lucky day 13 of February. You will be pressing your luck in part A :-) You will use a barbell for this part. Bring some gymnastics grips too. For Part B you rolled a hard 12... think everyone's favorite dice game in Vegas!! 2 minutes rest in  between.