Urban Athlete

What is Urban Athlete?

Urban Athlete is a team-based, comprehensive, workout combining athletic movements, body-weight, and strength training. Classes use dumbbells, kettlebells, sandbags, agility ladders, med balls, and jump ropes. 

Each day has a theme (Strength, Conditioning, Hybrid) with the coach creating a unique workout for each day.


Daily Themes



Strength is the limiting factor in all human movements. Urban Athlete Strength days make you stronger, help you master movements, and build muscle. We're also very particular on moving with correct form as poor form is a recipe for injury, erratic performance, and false gains. 

Each session ends with an intense conditioning component. 

Strong people are harder to kill than weak people and more useful in general.
— Mark Rippetoe



On these days we will focus on all types of conditioning, including High Power/Short Duration, Moderate Power/Moderate Duration, and Low Power/Long Duration. These workouts will challenge your body's 3 energy systems (ATP-PC, Glycolytic, and Oxidative) which is the key to achieving your athletic potential. 




Hybrid days combine Strength/Skill and Conditioning. Your entire body will be challenged to move with strength and power, skill and grace, speed and agility. 


Class Format


Each class begins with an active and dynamic warmup to that helps prepare your body and mind for the workout. You'll increase your core body temperature, wake-up your muscles to increase mobility, and lubricate your joints. 

First Half

Urban Athlete is divided into two halves. This allow you to focus on one element at time for peak performance. 


In between each half there is "Halftime". This part changes from just a simple break, to a challenge, a partner workout, or a skill review. 

Second Half

After Halftime, it's back at to the work (fun) with exercises to complement to first half. In Strength days this might be short, intense conditioning drills. On Conditioning, it might involve longer duration cardio, or metabolic conditioning. Hybrid days allow for lots of creativity, so be prepared for anything! 

Cool down


At the end of class you'll go through a cool down to restore your body to its proper posture and form.