Urban Athletic Club

Strength Training Is the Best Thing You’re Not Doing
https://urbanathletic.club/live-better/strength-training-is-the-best-thing-youre-not-doing/

July Programming — Stay Cool. Be Consistent.
https://urbanathletic.club/programming/july-programming-deadlifts/

When I read through these reviews, a few themes keep showing up.

People talk about the coaching.

People talk about the community.

People talk about feeling welcomed from day one.

As the owner of Urban Athletic Club, that's meaningful because those things don't happen by accident.

Over the last 10 years, we've built this gym with a team of coaches who genuinely care about helping people. Some of us work in fitness full-time. Others coach because they love it and want to help people get stronger, healthier, and more confident.

We don't expect everyone who walks through our doors to be an athlete.

Some members are returning to fitness after years away. Some are training for their first race. Some are chasing personal records. Some just want to feel better and have more energy for life outside the gym.

What connects them is that they're doing it together.

So whether you've been here for years, just joined, or dropped in while visiting DC, thank you for trusting us with your fitness journey.

And thank you to everyone who has taken the time to leave a review. We read every one of them.

❤️ Graham King & the UAC Coaching Team

🇺🇸 AMERICA 250 🇺🇸
Saturday, July 4th — patriotism has never been this fun!

Buy-in: 800m run

Then, 25 reps/cals each of:
Bike cals
American Kettlebell swings
Row cals
Pull-ups
Ski cals
DB Push press
Burpees
Walking lunges
Wall balls
Box jumps

Cash-out: 250 single-unders

That's 250 reps standing between you and your hot dog.

$25 drop-in. Members bring a guest FREE — nothing says liberty like watching your friend suffer next to you.

Post-WOD: food, American bevvys, and tire flips for anyone with feelings left to spare.

📍 Urban Athletic Club | 804 N Street NW
🗓️ Saturday, July 4th | 9:30 am - 11:00 am

Spots are limited — DM us or hit the link in our profile to claim yours!

75%+ of our athletes who tested hit a new 5-rep PR this week. 💪🔥

Week 4 is all about testing. After four weeks of focused strength work, our members stepped up with 29 Back Squat PRs and 25 Bench Press PRs.

Train. Progress. Test. Repeat.

That's how our 4-week strength cycles keep you getting stronger all year long.

Next block: Deadlifts 🏋️ + Pull-ups 💥

When I read through these reviews, a few themes keep showing up.

People talk about the coaching.

People talk about the community.

People talk about feeling welcomed from day one.

As the owner of Urban Athletic Club, that's meaningful because those things don't happen by accident.

Over the last 10 years, we've built this gym with a team of coaches who genuinely care about helping people. Some of us work in fitness full-time. Others coach because they love it and want to help people get stronger, healthier, and more confident.

We don't expect everyone who walks through our doors to be an athlete, yet we call every member an Athlete!

Some members are returning to fitness after years away. Some are training for their first race. Some are chasing personal records. Some just want to feel better and have more energy for life outside the gym.

What connects them is that they're doing it together.

So whether you've been here for years, just joined, or dropped in while visiting DC, thank you for trusting us with your fitness journey.

And thank you to everyone who has taken the time to leave a review. We read every one of them.

❤️ Graham King & the UAC Coaching Team

🔥 This Saturday's Partner workout is a spicy one.

We've got a 25-minute partner workout featuring Power Cleans, Front Rack Lunges, and Rowing. It's simple, effective, and the kind of workout that rewards consistency more than heroics.

One thing I'll be thinking about when I do this workout is my Level Method levels.

I'm Blue Overall, but IPurple in Weightlifting and API, so I'll likely scale parts of this workout up toward Purple. That's one of the biggest advantages of knowing your levels—you don't have to guess.

When you know your level, you can make smart choices. You can have a quick conversation with your coach, choose the right weight, pace, and movement standards, and get the workout that's best for *you*.

That's the whole point: Not everyone should do the same workout the same way.

Some athletes will focus on moving consistently for 25 minutes. Others will challenge themselves with heavier loads or more advanced targets. Both can have an amazing workout because they're training at the right level.

So bring a partner, bring your effort, and let's make smart decisions together.

If you're not sure what level you should use, ask a coach. That's what we're here for.

See you Saturday. 💪

— Graham King and the Urban Athletic Club team

🔥 This Saturday's workout is a spicy one.

We've got a 25-minute partner workout featuring Power Cleans, Front Rack Lunges, and Rowing. It's simple, effective, and the kind of workout that rewards consistency more than heroics.

One thing I'll be thinking about when I do this workout is my Level Method levels.

I'm Blue Overall, but I'm Purple in Weightlifting and API, so I'll likely scale parts of this workout up toward Purple. That's one of the biggest advantages of knowing your levels—you don't have to guess.

When you know your level, you can make smart choices. You can have a quick conversation with your coach, choose the right weight, pace, and movement standards, and get the workout that's best for *you*.

That's the whole point.

Not everyone should do the same workout the same way.

Some athletes will focus on moving consistently for 25 minutes. Others will challenge themselves with heavier loads or more advanced targets. Both can have an amazing workout because they're training at the right level.

So bring a partner, bring your effort, and let's make smart decisions together.

If you're not sure what level you should use, ask a coach. That's what we're here for.

See you Saturday. 💪

Graham King & the Urban Athletic Club team