Our strength training program is broken up into two levels, Bootstraps and UrbanFit.
Boostraps is great for people who haven’t been active in a while or who are looking to establish a baseline level of fitness, either just in general to be better at life, or to help get started in one of our other program areas like Parkour, Aerials, or Gymnastics. The Bootstraps program is designed to be approachable by individuals of any level of experience and fitness level, including people who haven’t worked out in years! We scale our workouts to fit the individual and help you increase your abilities over time. It’s not about what you can do; it’s about what you can do now, tomorrow, the day after that, a year from now, and a decade from now.
Our UrbanFit classes are higher intensity, with an emphasis on building strength. You’ll be asked to keep a workout log to track your progress, and to develop proper lifting form, as well as an awareness of your body’s potential. It’s a ton of fun, and one of the most effective fitness programs ever created.
Weightlifting isn’t really your thing? Lift yourself instead! In UrbanFit Bootstraps, we start every class with strength exercises designed to increase your pull-up strength and climbing ability, and finish with cardiovascular workouts that are designed to have you losing weight and feeling great! It’s lower intensity than our regular UrbanFit classes, and it’s offered alongside our kids’ classes, so you no longer have to let your kids have all the fun!
UrbanFit is the principal strength and conditioning program for Urban Evolution. It’s based on the training methodologies used by gymnasts, Parkour practitioners, ninjas, and power-lifters, with a deep emphasis on functional fitness: if it doesn’t help you in the real world, what’s the point?
We started this program to help us get better at Parkour. But then a strange thing happened: people came just to do UrbanFit! And now it’s one of our most popular programs!
We believe that focusing on particular physiological areas in isolation works against the way people are designed to move. We train people to use their bodies in their entirety.
If you’d like to get started with UrbanFit, sign up for our Intro to UrbanFit class. After that, you can join our regularly occurring weekday UrbanFit classes or our UrbanFit Bootstraps classes !
Change the way you train! Sign up for UrbanFit today!
UrbanFit is meant to create a great base level of strength and can progress athletes greatly in many ways, but if you’d like to test your limits in strength sports, our Level-Up program is the one for you! With specialized programs written by our coaches for the individual athlete based on the client’s goals and needs, the Level 2 UrbanFit athlete has a great opportunity for specialized coaching and can make amazing progress in a quick manner. Level 2 UrbanFitters are also allotted Open Gym privileges as their schedule allows them, where they can work out using either their individualized program, or use that time to make up normal UrbanFit workouts.
In order to Level-Up in UrbanFit, you must schedule a test date where two instructors will test your ability to perform the lifts safely and correctly. The test is slightly different from the other program areas in that we grade on a pass/fail basis for each lift. Do not let this discourage you though, as we are doing this to ensure that you will be safe in the movement as you lift without a coach there. Each student will be asked to perform all of the following movements with a moderately challenging weight.
What is the Testing Process? An athlete must show interest in their ability to LevelUp by first tracking their own workout progress. At least 3 months of regularly tracked numbers from previous workouts must be shown to an UrbanFit Instructor prior to being able to be considered ready for an UrbanFit LevelUp Test.
For the UrbanFit LevelUp Test, you must schedule it at least one week in advance by e-mailing email@example.com. There will be several areas of knowledge tested in the UrbanFit Level 2 test: Warm Up Procedures, Movement, Performance of a Benchmark WOD, and finally, Cooldown Procedures.
Warm up procedures testing will entail figuring out the ability of the athlete to properly prepare for their workouts each day. Instructors will give a general structure of the day’s training (e.g. squatting with some pressing movements, deadlifts with some additional shoulder and bodybuilding work, etc.) and ask the student what body parts they would foam roll and which mobility drills they would use in their warm up as well.
Each athlete will perform rolling of three different bodyparts that would relate to the movements performed in the training day. Athletes will also perform three different mobility drills that would help to properly prepare themselves for their training day. Each instructor will give an example workout that will be performed that day and they will judge based on the following criteria: relation to the main movements performed, proper knowledge of the name of the movement, and the ability to correctly perform the movement through its range of motion.
The instructors will ask the athlete to perform each exercise. These movements will be tested for accuracy of the movement performed, proper form during the movement, and the ability to do the movement through a proper range of motion. The movements will be performed weighted, using a moderate weight (around 55-65% of their 1RM) and the athlete will execute 3-5 repetitions per movement. Kettlebell drills will be performed with the weights given below.
The tested movements in each category will be found below:
Bent Over Row
Kettlebell Swing (Women: 16KG Men: 20-24KG) for 3-5 Reps
Turkish Getup (Women: 8-12KG Men: 16-20KG) 1 TGU Per Side
Goblet Squat (Women: 12-16KG Men: 16-20KG) for 3-5 Reps
Single-arm Press (Women; 8-12KG Men: 12-16KG) for 3-5 Reps Per Side
Kettlebell Clean (Women: 12KG Men: 16KG) for 3-5 Reps Per Side
The standards for a good performance of the metcon are as follows:
The standardized metcon will be 5x Knees to Elbows, 10x Pushups, and 15x Bodyweight Squats, for 10 minutes AMRAP.
Again, this will be very important for the students as they begin their own training. They must know what they should do for cooldown in their own training. The student will first properly cooldown from their Benchmark Metcon, once that is finished, the Instructors will give the student example workouts (like in the WarmUp Procedures section) and the student will properly cool down with 3 Foam Rolling drills and 3 Mobility Drills.