CrossFit Shaw

at Urban Athletic Club ShaW

We welcome new members, experienced CrossFitters, and all others who wish to pursue a healthy lifestyle.

What is CrossFit?

Fitness in 100 words by Greg Glassman, CrossFit Founder:

Eat meat & vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise, but not body fat. Practice and train the major lifts: Deadlift, Clean, Squat, Presses, Clean and Jerk and Snatch. Similarly, master the basics of gymnastics: Pullups, Dips, Rope Climb, Push Ups, Presses to Handstand, Pirouettes, Flips, Splits and Holds. Bike, Run, Swim, Row, etc… Hard and Fast. 5 or 6 days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

we are a training gym

athletes don't do random workouts, why should you?

We’re not your typical CrossFit Box. We believe in creating well-thought out programming blocks that allow our athletes to track and measure strength improvements, purposely learn new skills, and improve overall health through progressive strength and conditioning training.

You’ll have a stronger mind, not just a stronger body and see unexpected improvements in other areas of your life. Because when you take care of your body, that energy and increased focus gives you an edge to achieve pretty much anything.

Strong people are harder to kill than weak people and more useful in general.
— Mark Rippetoe
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It's all about the program

We focus on timeless, compound movements; squats, deadlifts, pull-ups. We break- down your Olympic lifts; clean & jerk and snatch, all combined with conditioning and athletic drills.

These movements recruit more muscle and require more physical effort than any of their counterparts. They burn more fat and build more lean muscle. This methodology of training delivers more results in a shorter period of time than any other program.



Weekly Themes

All classes are 55 minutes and include a dynamic warm up, mobility work, strength, skill, power, conditioning, motivation, quality coaching, and camaraderie.

We don’t just write a workout up on the board and say ‘GO’. We have a rhyme and reason for everything that we do and we’ll make sure you understand why you’re doing what you’re doing.


→ Strength Day 2x/week

Strength is the limiting factor in all human movements. Focus on hypertrophy, range-of-motion, and correcting imbalances. For those looking to build and define muscles, make gains, get stronger, and improve technique.

→ Skill + Conditioning Day 2x/week

Improve conditioning via combinations of short-intense and long-endurance WODs. Improve your skills in Olympic Lifts, Gymnastics movements, and other functional movements. For those looking to burn fat, learn new tricks and skills, increase endurance, and be guaranteed a good sweat.

→ Wednesdays & Saturdays: Athlete Day

Top-end speed, explosive power, coordination and agility; these are all elements that not only make us more athletic, but also better humans. Combining strength and conditioning with athletic movements this day is for those looking to build, burn, learn, and COMPETE. Compete against fellow members and most importantly, yourself!



→ Check out our Intro Athlete Program

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