photo of people working out

August 2023 | Week 2

Urban Athletic Club Shaw’s Fitness Training Program

Welcome to Week 2 of UAC Shaw’s dynamic fitness training program for August! We are here to keep you pushing, striving, and thriving with engaging workouts tailored to your fitness goals. Remember, all programming is available in Chalk It Pro (CHIP), where each workout is customized with 7 different levels to suit every athlete’s individual level.

Here’s what’s coming up this week:


Strength: We’re starting the week off strong with Deadlifts, supported by accessory movements to enhance your technique and muscle engagement.
Conditioning: “Precious Metal” is your challenge for today – 3 rounds of Power Cleans, Box Jumps, and Air Bike. Get ready to shine!

Tuesday: “Compounding”

This day is all about building strength and endurance through various exercises:

  • Situps
  • Row
  • Running
    Finish the day with accessory work focusing on pullups, RDLs, and core work to enhance your overall strength.


Strength: Midweek power comes from the Bench Press, complemented by accessory movements to boost those muscles.
Conditioning: “Wolf Spider” is here to test your agility and strength with Handstands, Pistol Squats, Pushups, and Squats. Dare to take on the challenge?

Thursday: “Broom Stick”

Engage in a magical workout session with:

  • Ring Row
  • Situp
  • Burpees
    Complete the session with core accessory work to sweep away those weaknesses!


Strength: The powerful Back Squats are on the menu, accompanied by accessory movements to solidify your strength.
Conditioning: Dive into the “Restricted Section” with Front Squats, Push Press, and Jump Rope, and unlock your ultimate fitness potential.

Saturday: CrossFit Girl WOD “Helen”

Are you up for a CrossFit challenge? Meet “Helen,” a routine that will keep your heart pounding and muscles working.

Sunday: Partner WOD

Grab a friend and wrap up the week with a Partner WOD. It’s the perfect way to share the fitness joy and work together towards common goals.

Urban Athletic Club Shaw is dedicated to offering a comprehensive and adaptable fitness program that meets the unique needs of our community. Whether you’re a beginner or a seasoned athlete, you’ll find the right fit for your fitness journey with us.

Don’t miss out on this opportunity to elevate your fitness game. Log into CHIP to access your personalized workout plan, and let’s make this week count!

Stay strong, stay committed, and see you at the club! 🏋️‍♂️💪