Uptown Updates

Sep 23rd, 2013

Category: Community

Uptown Updates


The beautiful confines of Uptown

We have a couple of exciting announcements to make regarding Uptown.

Power Hour Coming to 6am

We’re rolling out a new concept that we’re psyched about for the 6am class.  We’re calling it the Power Hour.  It’s all about developing strength, stability, speed, and conditioning.

The Power Hour class is all about getting you strong by centering on a few key barbell lifts.  Lance will be bringing to bear a lot of what he has learned in the past few months, leading up to his first powerlifting meet (which we’ll be detailing on the blog tomorrow).  He’s taken his squat from 415 lbs to 501 lbs–so he can speak on this subject firsthand.

In addition to getting you strong in a few basic barbell lifts, we want to get you training for positioning and stability with a ton of great bodyweight movements and progressions.  Don’t have a pull-up yet?  This class is gonna get you one.  Don’t have a muscle-up?  Or even know what a muscle-up is?  We’ll lay out a plan for you to get one.  Need to work on core strength?  Welcome to the world of static holds (handstand, L-hold, plank hold, etc.).

And besides bodyweight and barbell mastery, we want you well-conditioned.  Our metcons will have a two-pronged approach:  1) to reinforce the barbell and bodyweight movements we practice in our strength and stability pieces, and 2) to develop speed over various time domains (or at the very least, to minimize cycle times during our interval-style workouts).

Each Power Hour session will consist of a barbell movement, a bodyweight movement or progression, and a conditioning workout.  The first Power Hour session starts tomorrow, Monday, September 23rd.  Don’t miss out on this new training opportunity!

We’ll be posting the Power Hour workout each evening on our Uptown FB page.

New Evening Classes Beginning October 14th

Beginning on Monday, October 14th, we’ll be switching to a 5pm and 6pm group class schedule, 5 days a week.  Our On-Ramp will be moving to the 7pm hour, which means that we’ll have two group classes going on five days per week, instead of just on Mondays and Wednesdays currently.  We’re excited to be expanding our schedule, and hope to see the 6pm hour start to fill up!


  1. Caitlin September 23, 2013 at 3:27 am

    So is this power hour instead of or in addition to a regular class? If it is instead of, between the schedule change (to earlier weeknight classes) and this, I will not be able to make it to more than 1 or 2 regular classes during the week due to my work schedule, which is extremely disappointing. Will there be regular 7 pm classes on days when there is not on ramp like there were with the 6:30 pm classes?

  2. Mike Minium September 24, 2013 at 4:43 am

    Caitlin et al.,

    The Power Hour is going to be the 6am class going forward. Regarding the schedule, we’re considering alternatives. Stay tuned.


  3. Mara September 24, 2013 at 5:17 pm

    I’ve also got to chime in about the schedule change not working well for working people. If there are not classes after 6pm I won’t be able to keep Uptown as my “main” gym, and will have to go back to Emeryville for the 7pm. It’s disappointing because I’ve really enjoyed uptown and the coaching by Tamara and Lance. They never leave me alone, and are always checking in with me on ways to improve, encouraging me to work harder, etc. I know most people don’t speak up, so maybe you can do a quick online survey of what works well? You can never please everyone, but checking in about it might be worth it. Thank you!

  4. flo September 25, 2013 at 3:00 am

    I’ll add my two cents on the proposed schedule change. I love working out at uptown … the coaching by T and Lance has been really terrific. Classes have gotten much bigger since the opening – great! We want success for uptown. The schedule as it is now really works well for us working stiffs. Outta work at 5 and working out by 5:30. Perfect. The class is big and the 6:30 class is also big. This seems to indicate that the times work for lots of folks. Please reconsider the change in class time….or at the very least, survey those of us working out in the evenings to see what works for most people (it’ll never be perfect for everyone!) thanks for considering ……

  5. brian carlson September 26, 2013 at 11:14 pm

    Echoing the desire to keep the 5:30 pm schedule. Works so well…