Urban Athlete CrossFit

Urban Athletic Club Shaw | CrossFit Shaw

Mission Statement

At CrossFit Shaw, our goal is to provide you with the best hour of your day and to teach you the skills to continue your pursuit of fitness for the rest of your life.

Philosophy

In short our philosophy is that we are a training gym…not a competition gym. There will be times that you should absolutely put in 100% all out effort on a workout (they’re pretty rare) but you should generally be working out just past the point of comfort…not the point of passing out or throwing up.

As legendary CrossFit Coach Ben Bergeron likes to say, “Don’t compete yourself out of shape.” You can’t go 100% all day every day or shit will just start breaking. Again, we’re doing this for life not for a season or two.

What is CrossFit?

CrossFit broadly defined is comprised of constantly varied functional movements performed at high intensity.

What does that mean for you and your daily workouts thought?

  • Constantly Varied: Workouts will consist of different combinations of weight training, body weight movements, and cardio every day. This does not mean that we will never repeat a workout (repeating workouts is a great way to measure your progress) and it does not mean that the workouts are completely random.
  • Functional Movements: Compound, multi-joint movements that have carry over into your daily life outside of the gym (sitting down is – or should be – an air squat, picking up that heavy bag of dog food or mulch is a deadlift).
  • High Intensity: This is your application of effort. Sometimes it’s for time, sometimes for load, sometimes for range of motion; but there’s always a way for you to bring intensity into your workout.

The constantly varied part is up to us and the programming that we incorporate. We’ll also help you to refine your movement technique to decrease the risk of injury and to increase efficiency and economy of movement. The intensity piece is largely up to you, but we’ll help you to direct it to the proper avenues.

Mobility is also a huge part of what we do here at CrossFit Shaw. By mobility, we mean the full expression of the natural range of motion of limbs and joints. In fact, Mobility may have the most practical applications and most significant benefits to your life outside the gym.

 

Location

Urban Athletic Club SHAW

804 N Street, NW

Washington, DC 20001

 

Schedule

CrossFit Schedule

Monday - Friday

6 & 7 am
Noon (Starting July 10)
5:30 & 6:30 pm

Saturday

9 & 10

 

Foundations Schedule

Monday - Thursday

8 am
7:30 pm

Getting Started

FRee intro Class

Attend a Free Intro Workout. 

This class includes an introduction and short discussion about UAC and CrossFit methodology, a dynamic warm-up, an "all fitness level" workout, and afterwards to answer questions.

Free weekend workout

August 26

9 & 10 AM

804 N STREET, NW
WASHINGTON, DC 20001


foundations

CrossFit Foundations is required for new CrossFitters prior to starting. Over 4 classes you'll learn the methodology, the exercises (including proper form, scaling up and down), warm-up and cool-down techniques, and all other information relevant to making you a successful CrossFitter. 

We also offer private and semi-private Foundations.


Rates

Monthly

Introductory Rate: $225/month + tax

LIMITED: ONLY 100 AVAILABLE

This Introductory Rate includes group Foundations. There is a 3-month commitment; after that it is month-to-month. For those that join at the introductory rate, the rate will remain in effect for 24 months.  There are no other fees involved (i.e .registration, cancellation, freeze).


Family/Couple

$399/month + tax for 2 people, same house, same credit card. Sex optional.


Drop ins

$25/class.

Visiting CrossFitters please email colby@urbanathletic.club prior to dropping in with a summary of your CrossFit experience and where you're visiting from.

Coaches


Michael donovan

CrossFit Coach

Michael Donovan has worked in health and fitness for nearly 2 decades as a personal trainer, wellness director and CrossFit coach. Since 2010, he has developed and led employee health promotion programs for federal agencies including the National Institutes of Health and Department of Veterans Affairs and Department of Health and Humans Services.

Michael’s expertise is motivating intrinsic behavioral change by understanding the physiological underpinnings of behaviors. When Michael is not promoting healthy behavior, he is regularly taking his own advice as a triathlete, CrossFitter, and long distance cyclist. Dr. Donovan received his Ph.D. in Physiology from the University of California, Davis. 

Certifications

  • CrossFit Level 1