We hope you all have a wonderful holiday weekend. Be safe, stay healthy and have fun! We have regularly scheduled hours on Saturday and Sunday. On Monday we will be open at 9:00am only for a group workout.

Please remember to bring dry sneakers with you to the gym. It’s safer for you and helps us to keep the floors cleaner and dryer.

Friday’s Workout

Agility Ladder Drills

Complete each exercise for 30 seconds, rest 30 seconds between exercises, complete 4 rounds of the following:

-TRX Cauldrons
-Jumping Lunges
-Slam Ball
-Renegade Rows
-Front Squats

Keep in mind that since your work period is equal to your rest period you should be able to work with slightly heavier weights and/or work through the entire work period and recover during the rest time. Focus on your form and completing the exercises with a full range of motion (as always) and using challenging to-you weights.

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Partner Workout
Each person does the prescribed
reps of exercise A, exercise B is
completed until exercise A is done.
Each person will do each exercise
2-3 times

1a) Garage Run 2-3 x 1
1b) Stability Ball Exchanges

2a) Squat Thrusts 2-3 x 12
2b) Medicine Ball Thrusters

3a) SL RDL 2-3 x 8/8
3b) Full Contact Twists

4a) Snatches 2-3 x 8/8
4b) Mountain Climbers

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Timed Intervals!!

Complete 30 seconds of work, followed by 15 seconds of rest for 4 rounds of:

-Deep In and Outs
-Push Ups Mountain Climbers
-Lateral Lunges
-Ball Jacks

Block Run

Complete 30 seconds of 30 work, followed by 10 seconds of rest for 4 rounds of:

-Power Ropes
-Foot Taps
-Side Plank
-Band Rows

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Quick update on the schedule, we will hold regular hours this weekend on both Saturday and Sunday of Memorial Day weekend. On Monday, we will only be open for a 9:00am workout.

Need a little boost in your workout routine, or are you trying to get a friend to check out Urban Athlete? We’re running a personal training special of 4 sessions for just $99. Call or stop in to schedule your first session.

Tuesday’s Workout

1a) Bent Over Rows 6 x 4/4
1b) RDL 6 x 4
1c) Hip Flexor Stretch

2a) TRX Saws 6 x 8
2b) Pull Ups 6 x 3-5
2c) Racked Lunges 6 x 8/8

3a) 20/10 x 8
Slam Ball

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Complete 2-4 rounds of 20 reps each of:

-Kettlebell Swings
-Jumping Pull Ups
-Step Ups w Hop (10L/10R)
-Burpees
-Goblet Squats
-Ring Rows
-Single Arm Push Press (10L/10R)
-Kettlebell High Pulls
-Slow Mountain Climbers (10L/10R)

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1) Partner Medicine Ball Drills 10-12 minutes

2) Complete the following exercises every 2 minutes for 10 rounds:

-Speed Rows 8/8
-Mountain Climbers 10/10
-Squat Thrusts 5-8
-Kettlebell Swings 12
-Vertical Ball Jacks 10

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