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

colby bone

Head Coach

My first job out of high school was cleaning floors and repairing equipment at a Gold’s Gym in Ogden, Utah. That position quickly turned into me working the front desk, then to selling memberships, and culminated in my becoming a personal trainer. I worked at that Gold’s as a personal trainer all through college up until the gym closed in 2009. Even after that Gold’s closed, I continued in the same old gym routine of chest on Mondays, back on Tuesdays, etc. until I found CrossFit through a friend in September 2011. I was hooked from my very first workout (that I can’t remember for the life of me).

I got my Level 1 certification in June of 2012 and started coaching at CrossFit Ogden in Ogden, UT before moving to Maryland for graduate school in August. After grad school, I spent a few years working in the national security sector while continuing to coach part time. In the spring of 2016, I started coaching full time; working at both Second Wind CrossFit and CrossFit Petworth here in DC.

My favorite CrossFit workouts are definitely chippers – heavy, long chippers with many different movements. I also love the olympic lifts, but try not to mix the two any more. Basically, as long as it doesn’t involve running I’ll be excited to do it. Did I mention that I HATE to run?!

Certifications

  • CrossFit Level 2 Coach
  • CrossFit Mobility
  • USA Weightlifting Level 1

Morgan Pleasant

CrossFit Coach

Morgan is a proud D.C. native who grew up playing soccer, lacrosse, and basketball, and switched over to rugby and running marathons in college. She coached soccer at Woodrow Wilson SHS while working on her master’s degree in psychology, and then moved to Costa Rica where she spent over 4 years as a youth development volunteer in the Peace Corps.

She found CrossFit by accident, searching online for ways to diversify her workouts while living in a small town in the Costa Rican jungle. Kids and parents started joining her as she swung paint cans, lifted tires, and threw rock-filled coconuts around in her front yard each morning. This eventually turned into leading regular fitness classes for groups that ranged in age from 4 to 75.

She has led boot camps in every office where she has worked since, and started coaching CrossFit classes soon after returning to the U.S. in 2013. Morgan loves coaching not only because she can move all day and wear sweatpants to work, but also because it affords her infinite space to support people of all fitness levels to live the happiest, healthiest lives possible.

Certifications

  • NASM Certified Personal Trainer
  • CrossFit Level 1
  • CrossFit Weightlifting
  • CrossFit Kids

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


Khaleaph Luis

CrossFit Coach

Khaleaph Luis is passionate about the mental, physical and spiritual benefits of fitness. Khaleaph is a multisport athlete and has been participating in triathlons for several years.  His toughest race to date was completing the St. Croix Ironman 70.3. Khaleaph enjoys the outdoors and will go for a hike, walk, run or bike ride at any opportunity.  

Born in St. Croix, U.S. Virgin Islands and growing up as a military brat Khaleaph has lived many places and always embraced taking on new challenges.  Khaleaph continues to challenge himself with new fitness goals and CrossFit inspires him to set daily, weekly and long term goals. Whatever your wellness goal Khaleaph takes pride in accomplishing them with you.  

Most of Khaleaph’s professional career has been assisting and collaborating with vulnerable persons/families in the human services field in developing their strengths and overcoming systemic barriers.

Certifications

  • CrossFit Level 1
  • CrossFit Kids
  • USA Triathlon Level 1 Coach

Dani Grigsby

CrossFit Coach

Dani has coached and taught in gyms throughout Washington, DC and across the globe (Sri Lanka, Thailand, Nigeria, and Nicaragua). She believes that everyone has, within them, limitless potential.  She structures her classes in a way that invites participants to tap into their inner strength, engaging mindfully with their body while executing precise, functional movements.  As a result, Dani’s classes are simultaneously fun, demanding, and empowering.  

Certifications

  • CrossFit Level 1
  • Cal Strength Olympic Lifting Coach
  • NASM Personal Trainer
  • 200-hour Yoga Teacher (from Yoga District)
  • USATF Track Coach
 

Programming

August 21-26

Monday 

A) Skill

EMOM 12

1 - 6-10 Strict Pull Ups

2 - 6-10 Strict Dips

3 - 6-10 Pistols

B) Metcon

"DT"

5 RFT

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

Tuesday

A) Strength

In 20 minutes:

Work up to 1RM TGU

B) Metcon

AMRAP 2 (x4)

200m Sprint

Max Wall Balls (30/20)

- No Rest b/t -

Wednesday

A) Technique

Tall Snatch

3 x 3

B) Strength

Snatch

7 x 2

Thursday

A) Skill

15 minutes of Handstand Walk Practice

B) Metcon

AMRAP 16

50 DUs

25/20 Cal Bike

25 KB Swings (53/35)

Friday

A) Strength

Front Squat

5 x 3

B) Metcon

21-15-9

Burpees to Target

Toes to Bar

Saturday

Coach's Choice