Flow Lab


10am Saturdays | Sept 21-Oct 12

Take your practice to the next level as we dissect four classes of yoga poses. We’ll break down back bends, arm balances, inversions, and binds step-by-step! We recommend coming to all 4 labs (you’ll get a discount that way) but if you can’t make all 4, you can pick which classes work for you!

We highly suggest coming to the 9am FLOW prior to the lab to get your body warm and ready for work. The actual lab will not be a workout, but a breakdown of the poses and movements.

Be a part of this AMAZING 100 CLUB community. All you have to do to get in this club is keep committed to your workouts each week. Once you hit 100 workouts at 4G you get a certificate AND you get our one of a kind BLUE 100 club towel.
Aikens, Amanda
Albrecht, Sara
Allen, Jen
Andersen, Aubrey
Armstrong, Lori
Arntson, Kathryn
Baker, Sara
Bauer, Lindsay
Bayko, Kollen
Beemer, Holly
Bellas, Lindsay
Bellas, Seth
Bendert, Ali
Bendert, David
Bennett, Brit
Bennett, Isaac
Bennett, Megan
Bernard, Melissa
Bertotti, Matt
Bickford, Kim
Billin, Kellie
Block, Heather
Blouw, Todd
Boschma, Nate
Brandt, Doug
Brew, Ranelle
Broene, Tim
Bruxvoort, Loralee
Bruxvoort, Mike
Buege, Melissa
Burri, Nick
Bush, Keri
Byers, Tim
Callahan, Kelsey
Campbell, Cara
Campbell, Luke
Carlson, Julie
Carr, Elizabeth
Carr, Laura
Champion, Dana
Chandonnet, Stephanie
Chrisman, Kate
Cole, Toni
Collins, Carleigh
Conklin, Sarah
Cook, Jill
Cooke, Kylee
Cox, Kristen
Crum, Emily
Crump, Kim
Daggy, Toni
Daus, Annie
Decker, Amber
DeSmit, Wendy
DeWinter, Chelsea
Dickinson, Amy
Dietzel, Brooke
Docter, Angel
Dokter, Rachel
Donze, Lexi
Doran, Chadwick
Doran, Tara
Draayer, Jillian
Durham, Marshall
Dyk, Kristin
Eardley, Mark
Edwards, Nicole
Eisenhardt, Kasey
Emrich, Shannon
Ensink, Trish
Ernstes, Angela
Exoo, Michelle
Fales, Ann Marie
Fare, Michelle
Fennema, Michelle
Fernandez, Jessica
Fex, Anne
Finnie, Cathy
Fitzsimmons, Rhonda
Fleser, Christine
Foust, Farrah
Gaertner, Anne
Gainor, Lindsay
Gast, Stephanie
Geerlings, David
Gervasio, Jeff
Ghent, Joey
Gladding, Lauren
Glashower, Breanne
Goolsby, Emily
Goolsby, Karen
Goote, Rachel
Gradisher, Michelle
Gross, Ashley
Guikema, Karen
Hamberg, Michelle
Hamilton, Nicole
Harig, Jennifer
Harmsen, Dawn
Harmsen, Melissa
Heethuis, Theresa
Heim, Gary
Helmholdt, Courtney
Helmholdt, Lori
Henderson, Trisha
Hendrickson, Leah
Higgs, Charlotte
Hinken, Melissa
Hoekstra, Nathan
Holmes, Amanda
Holstege, Tiffany
Holtrop, Jessica
Holtrop, Katie
Hoover, Anna
Hough, Cindy
Howlett, Jeffrey
Huber, Diane
Huisingh, Rod
Huizenga, Greta
Hunt, David
Jackson, Kylee
Johnson, Pete
Kaczmarek, Rachel
Kane, Kelly
Katt, Andrea
Katt, Justin
Keelean, Gary
Keillor, Shari
Kelley, Rebecca
Kempf, Torrey
Kimball, Jen
Kooy, Lauren
Korhorn, Kristin
Korpi, Kate
Kreuze, Jenna
Kunzi, Sarah
Kuzniar, Sheryl
LaDuke, Megan
Landstra, Rachel
Lanenga, Holly
Lanenga, Jay
Lanser, Holli
Lee, Brooke
Lee, Erik
Lee, McKenna
Leedy, Dan
Leegwater, Mark
Lemmen, Victoria
Logsdon, Amy
Looney, Chris
Mallekoote, Cindy
Mandella, Angie
Mast, Kristin
Mast, Ryan
Mazurkiewicz, Kate
Mejias, Maria
Merdzinski, Meagan
Miedema, David
Miller, Kayla
Mohr, Allison
Moore, Emily
Morgan, Kim
Morrison, Rachael
Nicholas, Tim
Nielsen, Becky
Norburg, Nicole
Nymeyer, Christine
Nymeyer, Rich
O’Kronley, Jeffrey
O’Kronley, Rhonda
Olszewski, Chas
Olszewski, Juliana
Oostveen, Danielle
Oostveen, Nick
Oppenhuizen, Kim
Opple, Nicole
O’Shell, Amanda
Palmbos, Kevin
Palmer, Jamie
Parm, Joel
Passchier, Josh
Passchier, Karen
Paulson, Matthew
Paulson, Sarah
Pawloski, Jessica
Pell, Jenn
Pena, Michelle
Pennington, Ross
Pepper, Michelle
Peterson, Jeffrey
Petra, Veronica
Petrash, Luba
Pettit, Jordan
Piersma, Abby
Piersma, Deb
Piersma, Emily
Piersma, Jeff
Polega, Carrie
Popma, Jessica
Povenz, Paige
Prince, Chris
Reed, Dustin
Ridge, Kandy
Rose, Jacqueline
Sadler, Michael
Sadler, Michelle
Schaub, Lisa
Schell, Courtney
Schepers, Kristin
Schierbeek, Kylee
Schild, Hannah
Schimmel, Ashley
Schmidt, Jody
Schneider, Jenny
Sellers, Perry
Siminski, Natalie
Skavnak, Sarah
Smith, Jessica
Smith, Kim
Smith, Valerie
Snip, Sarah
Spillane, Jody
Staat, Dana
Stasiak, Megan
Steinebach, Shannon
Sterk, Hannah
Stidham, Hannah
Stoll, Cristina
Stoub, Jason
Stuive, Alissa
Sutphen, Allison
Svendsen, Ali
Swiercz, Jennifer
Swiercz, Phil
Swift, Christine
Talsma, Erin
Tamminga, Michael
Taylor, Rebecca
Terpstra, Katie
Terpstra, Matthew
Tolman, Alycia
Tooman, Leigh
Tower, Brooke
Tyler, Wendy
Van Dyke, Kelly
Van Houten, Brandi
Van Noord, Dave
Van Timmeren, Scott
Van Tuinen, Rachel
VanderBrink, Betsy
VanderVeen, Heather
Vandrunen, Steph
VanGessel, Molly
VanOosterhout, Amy
VanPopering, Andy
Vanstedum, Rebecca
Vanwingen, Alissa
VanWoerkom, Gina
VanWyhe, Matt
Velderman, Kim
VerHage, Amy
Verkaik, Mary
Vollink, Allison
Vollink, Elise
Vredeveld, Tricia
Vu, Rebecca
Wallace, Cindy
Wallace, Erika
Walters, Libby
Weller, Annie
Westmaas, Rebecca
White, Dan
White, Dawn
White, Jenna
Wieringa, Chelsea
Wieringa, Jori
Williams, Barbara
Williams, Holly
Woldman, Kasey
Wolterink, Amanda
Wolterink, Natalie
Wright, Cindy
Wychers, Stephanie
Young, Lindsay
Zeilstra, Mary
Zeinstra, Sarah
  • 5 star review  4g is a wonderful place to go and workout. It has 4 different type of workouts to suit everyone's needs. Every class I take I feel like I got a good workout! I have taken all 4 but lift is my favorite. The trainers are super nice and know what they are talking about! I definitely recommend 4g to come and workout at.

    thumb Stephanie Spoelma-Wychers

    positive review  The workouts are great!! All the trainers are super nice and know what they are talking about. You will definitely feel like you got a good workout everytime!!

    thumb Stephanie Spoelma-Wychers

    positive review  I have loved all the classes and coaches I have had so far! LOVE this place!!! @4GAthletic

    thumb Melissa Winterhalter

    positive review  4G is my favorite. I love the variety of workouts, no class is ever the same. The coaches always push and challenge me. Starting my day with a workout sets up a positive day.

    thumb Lindsay Bauer
  • positive review  I started here a week ago and already loving it! Everyone is so welcoming & encouraging🙂All the classes are awesome, your sure to find at least one you love! Try it out, you won’t be disappointed.

    thumb Shanna Avdagic

    positive review  I love 4G! I love that I can get my workouts in before work each day! All the classes and instructors are great:)

    thumb Ashley Gross

    positive review  Loving the variety of workouts available! #4Gathlete #fitnessgoals

    thumb Lori Armstrong

    positive review  Love 4g. Obsessed with lift and flow class. Prices are great, building is beautiful.

    thumb Jessica Parm
  • positive review  I have never been able to stick to a gym routine...until 4G. I love that I can just show up and the workout is already planned and then coached by awesome people! I always get a great workout in 45 minutes and the schedule is perfect for getting in before work. My first workout wasn’t intimidating and everyone is so sweet and welcoming. The gym itself is super clean and has a great variety to keep your workouts versatile. I’m so grateful I’ve found this place, you really need to give it a try!

    thumb Lindsay Beth

    5 star review  I absolutely love 4G Athletics! I love all the variety that you can choose from. I have taken all four of the types of classes they offer. As far as my favorite class, it's a toss up between FLOW and MOVE. But, I really have liked them all!

    thumb Cindy Lubben Wright

    positive review  Love my workouts here! thanks for always kicking my butt. I wish there were more classes avail while the kiddos are in school though.. 😘

    thumb Jenny Ann

    positive review  4G is fun, challenging and motivating. Coaches are fantastic and class options are amazing! Just come to one class and you’ll be hooked! I leave feeling so accomplished.

    thumb Dawn Schavey
  • positive review  Joined 4G about a month ago. Absolutely love the classes and instructors. Everyone is so friendly, positive and encouraging! Love 4G Athletic!

    thumb Kristen Cox

    5 star review  I absolutely LOVE 4G Athletic! I have never been an athlete or one who enjoyed working out- it was just never “my thing”. I started working out on July 21 and wanted to make a huge change for my own health and to be an example for my children. My goal was to go 2-3 days per week, but I love it so much, I am going 5-6 days a week and sometimes double up on classes! I love the way I feel- physically AND mentally healthy! My coaches are so encouraging and supportive and I’ve met so many new friends who push me to go harder each day. With a healthy diet and exercise, I’ve lost 25 lb and gained a lot of muscle in two months. I’m so glad I found 4G and can’t wait to see how my body continues to change! Thank you, 4G!

    thumb Lindsay Young

    5 star review  So far I’ve tried Bike and Move. I’m going to Lift today. The facility is great, instructors are even better. I felt welcomed right away and have been pushed toward my goal with each workout. The app makes it easy to plan my week and is convenient for purchasing class packages. All over win.

    thumb Angela Ernstes

    5 star review  4G is the absolute best place to get your total body workout & always leave feeling accomplished! I had a membership to a local gym but it didn’t offer the instruction or accountability that I feel makes all the difference in my overall workout performance! I love 4G and recommend it to all of my friends and family.

    thumb Kylee Schierbeek
  • 5 star review  Love all the classes 4G offers! And all the instructors interact with us in the classes and push us harder! They get to know everyone by a first name basis, so it feels like you are at a home gym!

    thumb Lexi Donze

    5 star review  4G is Fantastic! The variety of classes make it really well balanced. I have been swimming laps for years and these classes have made the difference I didn’t know I needed for my overall fitness. Also, I love that my husband and teenage children can workout with me, so it is great for family too. 4G is professional and first class all the way. What a Great contribution to our community! I’m definitely a fan and will share the word about this opportunity every chance I get.

    thumb Christine Nymeyer

    5 star review  The staff at 4G is amazing. The facility is clean. There are several different workouts you can do. Bike, Lift, Move or Yoga! You will not be disappointed if you come here. So glad to be part of the 4G family.

    thumb Jennifer Fry Swiercz

    5 star review  This place is the best! The coaches are all amazing they give you a great workout but offer modified moves if needed. They are motivating and full of energy! The facility is so clean and nice with top notch equipment! So glad I joined 4G Athletic!

    thumb Jessie Richter-Popma
  • 5 star review  I LOVE 4G!! All of the coaches are amazing and they each bring something unique to all of the classes they teach. Its never the same experience and it never gets boring! I stay motivated and excited. I literally look forward to every single workout.

    thumb Jenny Schneider

    5 star review  Love my early morning workouts! Spin is my favorite along with Lift and Move! Promise you will not be disappointed if you try 4G Athletic! ��

    thumb Sara Kersaan

    5 star review  What an awesome addition to our community! I'd highly recommend 4G Athletic to anyone. They deliver on the customer experience. Everyone is welcome and it is evident when you walk in the front door that they want you there. Thank you 4G!

    thumb Michelle Fare

    5 star review  Love 4G! Went here for the first time yesterday! The studios are beautiful and clean, the instructors push you, and the classes are fun! I'll definitely be back �

    thumb Chelsea Peterson
  • 5 star review  This place is awesome!!!! I have done every class there and all of them offer something unique and beneficial! I highly recommend to anyone just getting started or anyone looking for a change! The staff awesome and so friendly!! We absolutely love this place and it has been the game changer for me!!!!

    thumb Jamie Zeeff

    5 star review  4G is great! Your greeted with a smile. The facility is clean but best of all the work outs are intense! The trainers do a great job at encouraging and also coaching you on proper technique and form. It's a gym that allows you a variety of awesome work outs! I would highly recommend it!

    thumb Rebecca Warber- VanStedum

    5 star review  Great variety of workouts, super clean facility and the staff is so friendly! Each instructor takes the time to make each workout fit your needs plus motivate you to push a little harder each time. Thanks 4G staff!!

    thumb Deb Bartlett Piersma

    5 star review  great staff, clean and cool facility, simple 4 discipline regimen made unique each time by different instructors, easy check in, decent promos, and they are ALWAYS playing your jam.

    thumb Brandi Eaton Van Houten
  • 5 star review  Love the variety of Yoga or Spin or lifting...haven’t tried the move bootcamp yet but looks like fun. Really like it here and appreciate the coaches taking the time to learn your name and the 15 minutes between classes allows some 1x1 time for questions.

    thumb Katina Kusmierski Bartosiewicz

    5 star review  By far the best trainers/coaches I’ve ever had! Everyone is so sweet there & the workouts are amazing!

    thumb Emily Piersma

    5 star review  State of the art equipment in a beautiful building. Coaches do a great job of keeping workouts fresh and fun. They take the time to get to know you and make you feel comfortable. And whoever made Kenny a manager, that was a great decision. He goes above and beyond, as a personal trainer would. Keep up the good work 4G crew!

    thumb Chad Terpstra

    5 star review  Love this place and the workouts! The staff is super friendly and helpful! And I LOVE the punchcard option! The app makes it SO easy to sign up for a class too!

    thumb Lisa Vander Veen
  • 5 star review  Amazing classes that are motivating and so much fun!

    thumb Farrah Foust

    5 star review  This place is the BEST! The trainers and workouts are amazing. So worth it!!

    thumb Megan Elizabeth

    5 star review  Very impressed with the facility. The staff was friendly, very informative and helpful. Mandy did a great job teaching the lift class and made my first time lifting a great experience!

    thumb Nichole Miller

    5 star review  I love this place....absolutely LOVE it. Great classes, great instructors and awesome facility.

    thumb Jill R Lubbers
  • 5 star review  The coaches are awesome! Every coach is so great at giving you such an awesome workout! I always leave sweating �

    thumb Abby Piersma

    5 star review  I went to my first spin class on last Tuesday. What a blast! Very professional with high quality equipment and I won a sweet 4g tee-shirt! I'm hooked! Thanks 4G!

    thumb Tim Broene

    5 star review  Did Kennys move clasd last night. First exercise in a long time it was hard but I did the whole thing! I am a good sore today! I will be back

    thumb Anna Richardson Gibbons

    5 star review  Did my first spin class this morning! Experience was great! Ali was a great instructor as well.. I'll definitely be coming back and look forward to trying the other classes. Great staff as well.

    thumb Lindsey Spedoske