Blog Archives

UrbanFit Workouts of the Week 3/14 – 3/20

UrbanFit is starting off the final strength testing week of this strength cycle. Come in Friday to test your back squat strength and see how much you have improved!

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UrbanFit Workouts of the Week 3/7 – 3/13

UrbanFit this week is highlighted by some tough metcons where we will push your limits. Having your metcon timed will help to keep you pushing and working hard so I’m looking forward to seeing you meet the challenge head on.

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UrbanFit Workouts of the Week 2/29 – 3/6

Hey UrbanFitters! We only have 4 more weeks of the “Boring But Big” modification to 5/3/1. But don’t worry, 3×10 reps on accessory work will not be gone forever! Come on in this week to get some good work done at a high intensity and finish up this strength cycle strong!… Read more

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UrbanFit Workouts of the Week 2/22 – 2/28

We will continue to work on testing your strength gains from this past month of training in UrbanFit. First we will hit up Bench, then Deadlift, and finally Overhead Press this week! Come on by for a great time to test your new limits in lifting!… Read more

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UrbanFit Workouts of the Week 2/15 – 2/21

We are about half way through the mass gaining section of the UrbanFit program. With that being said, we will continue to focus on building some muscular size and strength. Friday/Saturday is squat day, so come in prepared to lift big and be cheered on by your fellow UrbanFitters!… Read more

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UrbanFit Workouts of the Week 2/8 – 2/14

We’re continuing the mass gaining program with a lot of reps in all the major lifts. Squats every day in some form or fashion, is the plan for this week. If you wanna get a bigger, stronger lower body, come in this week and work hard with us!… Read more

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UrbanFit Workouts of the Week 2/1 – 2/7

UrbanFit has some throwback metcons coming your way this week! Those Burpees Suck is an old “favorite” of many from UrbanFit’s past. Hope to see you all there!

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UrbanFit Workouts of the Week 1/25 – 1/31

UrbanFit will continue to focus on strength testing this week, as we will be finding new maxes on the Bench Press, Deadlift, and Overhead Press. We also have some fun metcons in the program so we hope to see you there with us!… Read more

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UrbanFit Workouts of the Week 1/18 – 1/24

UrbanFit will be starting the strength testing of our main lifts this week. One of the biggest things you can do to help you prepare for strength testing is to ensure that you are eating enough to recover and allow your body to have enough energy to finish your big lifts.… Read more

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UrbanFit Workouts of the Week 1/11 – 1/17

UrbanFit is continuing to ramp up in the volume and intensity of our lifts. This week will have a bit more of a focus on Upper Body work, as the main lifts are Overhead Press, Squat, and Bench Press. If you are having difficulty tracking your numbers or even pushing yourself in your plus sets, try this Google Spreadsheet so that you can push your strength to the next level!… Read more

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UrbanFit Workouts of the Week 1/4 – 1/10

UrbanFit is going into a bit of a transition over the next few months. We will be starting a new strength cycle in which we are focusing on building muscle mass. The general strategy UrbanFitters should take with their recovery should be: Eat, Lift, Eat More, Sleep Lots.… Read more

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UrbanFit Workouts of the Week 12/28 – 1/3

UrbanFit is kicking off the New Year in a great way! We will be starting a new strength block with a focus on building endurance as well as muscle mass. This week is focusing on preparing your bodies to withstand some more volume than we have been doing over the past few months, and the workouts will have some very balanced exercises.… Read more

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UrbanFit Workouts of the Week 12/21-12/27

This week will be lots of testing of the main lifts, so starting next week we will have a new cycle to work with! Come on down to an UrbanFit class, get one of our shiny new bands, and get become stronger!… Read more

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UrbanFit Workouts Week of 12/14 – 12/20

UrbanFit this week will be highlighted by some very difficult metcons, as well as focusing on building upper end strength in the Bench Press, Back Squat, and Overhead Press. Come to a class, get sweaty, build your strength, and feel accomplished.… Read more

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UrbanFit Workouts Week of 12/7 – 12/13

This week in UrbanFit we will start transitioning to focus on teaching the skills that we have neglected. The power clean is a movement that will be tested in our brand new LevelUp test so come by on Monday or Tuesday to get some extra coaching on that movement.… Read more

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UrbanFit Workouts Week of 11/30-12/6

We will be focusing on Speed! this cycle! Through developing speed, we will also build power in all movements. It is extremely important to maintain overall body tightness when performing quick movements, so always remember ABS TIGHT BUTT TIGHT!

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UrbanFit Workouts Week of 11/23-11/29

In UrbanFit this week, we will be focusing on testing our maximal strength! In addition to that we will have some challenging metcons for our conditioning. We will be starting a new training cycle next week so come on in to make sure you’re ready to build your strength even more next month!… Read more

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UrbanFit Workouts Week of 11/16 – 11/22

The UrbanFit workouts this week will be more focused on the Upper Body movements, because I mean who doesn’t want to get their Thanksgiving body on?! The metcons this week will be tough, but fun at the same time. We have one that is Fall-Themed even!… Read more

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UrbanFit Workouts Week of 11/9 – 11/15

This week’s UrbanFit classes will challenge not only your high-end strength, but also your cardiovascular conditioning. The Metcons we have in store are all very challenging, with the Wednesday Metcon being possibly the most difficult from a sheer skill standpoint. Don’t let the Metcons discourage you, as there will be lots of heavy lifting involved in the classes as well.… Read more

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UrbanFit Workouts 11/2/15 – 11/8/15

UrbanFit this week will focus on building front squat ability as well as lots of single arm and leg strength. Come to get stronger, stay because the metcons are super fun!

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