Our System & Schedule

The time is finally here! 

What time, you ask? Well, the time to launch new classes, and to see the next phase of the Uptown Movement system take hold!

Yip, I know...exciting, but what does it look like???

So that's the new schedule...but that picture doesn't explain the whole picture. 

See, the dream of Uptown Movement has always been to find a way of affordably providing sustainable and progressive movement and strength training to everyone that wanted it. Unfortunately, this is a lot harder than it would seem. 

We learned to move as kids, but almost as soon as we did, we went about unlearning it. In fact, the large majority of us stop any sort of movement (other than sitting) at an alarmingly young age. Think teenager, or whatever age you were when P.E. became uncool. 

The solution to this...gyms, of course. Gyms took on a new level of importance for the general population. No longer the preserve of athletes and bodybuilders. Now the average person on the street must become a physical culturist!

Ok I get it, Uptown Movement is a gym. Gyms are a necessity in the modern world: how is that different from the fifty thousand other gyms?

Most gyms operate under the old idea that everyone coming to them is young, able to move and either has never experienced injuries or has the kind of 'no pain no gain' mindset that allows them to push through injuries. They lump everyone together in the same class and watch while those physically gifted enough "just get it" while the rest of us normal folk watch on in confusion and intimidation until we eventually become disheartened and quit. 

It's very much like how they teach maths in school. Progression without ever caring if every kid actually understands it. This leaves those who are numerically inclined thinking they are geniuses and those not so inclined thinking they are idiots...i.e. me! 

This way of teaching was challenged by a man called Benjamin Bloom. He proposed a "mastery system" for education, one in which learning had more frequent rewards and provided evidence of success. Not rushing to get through a curriculum but building a deep understanding.  

This is exactly the model we are trying to implement in Uptown Movement. It is a completely unique model within the small group training world. This innovation means the model needs to be constantly refined -- and balanced with running a business that pays our staff and the rent.

The ultimate goal for this model of education is laid out in the chart below and maps the journey of your average person coming to the gym with zero experience or after a long layoff due to injury:

Our new schedule finally offers more Foundations classes. These allow for less-technical exercises, designed to build aerobic function and the base of strength needed to handle the complex movements in the higher-level classes. Think of a day on the farm! Basic movements: sled pushes and pulls, carrying heavy objects, getting up and down from the floor. Nothing complicated...but challenging enough to build capacity. 

This leaves more space to teach and practice more complexity in the Explore classes. These classes focus on the Kettlebell, using its versatility, speed and off-center mass to start tapping into the brain's neuroplasticity.

The Evolve classes will remain much the same as they are now with the focus on building strength and maturity. Learning how to listen to your body appropriately. When to push, when to relax. Essentially learning to eat your vegetables without your parents forcing you. 

By the time we get to Expand you are expected to be almost autonomous, making mature decisions about where your practice goes. Also get really STRONG 

The last phase (which we have not incorporated into the gym yet) is autonomy. This phase is after you really understand movement both objectively and subjectively. This is the 'choose your own adventure' section that you will stay in for the rest of your life. Want to learn Olympic Weightlifting...what about Exploring gymnastics or soft acrobatics.... go for it. Use your body however you like, you've built an incredible base...you could even teach others what you've done ;)

So that's it - the longest post in the history of posts - just to announce a new class schedule. If you made it this far you will also find out, we are closed on Memorial Day...no classes just open gym.

New Schedule F.A.Q


WHEN does this new schedule start?
- Tuesday May 30th 

Do I need to CHANGE my registration for classes?
- Check your appointment tabs to make sure the class you signed up for is still on the schedule. If you are in Evolve, make sure you are not booked into Evolve two days in a row.

WHAT is the difference in Day 1 & 2? 
- This refers to the day of programming. Our programming is designed on a 3-day week with recovery and/or conditioning in between. If you find that you need to repeat the same workout back-to-back, your intensities are not high enough. 

- Day 3 of the Evolve and Explore programs are on Saturdays. That schedule is unchanged.

I am in FOUNDATIONS/EXPLORE which class should I take?
- If you are new in the gym, take the Foundations classes until you have hit all of the Foundation's metrics and have attended 4 Foundations skills classes including the Kettlebell Swing class. 
- Remember this is not a race. Really understand material before moving on. 

On the schedule in the app there are two coaches for each class, why?

- We have two classes at 7am and 9am every day. The coaches will teach the opposite class every other week.

There are classes everyday now, should I take them everyday?

- Evolve, no. Our programming is designed on a 3 day structure. Try to take the days as labelled, 1, 2 and 3. If you miss a day then follow the program on your app. If you find that you can take back to back Evolve classes your intensities are too low.

- Explore, combining Explore and Foundations/open level is a good idea if you feel like you need more volume and frequency but it is really not neccessary.

- Foundations…the more the merrier really.

- We will be filming and uploading more and more virtual classes to follow on your app. These will be movement and recovery-based classes and will be the perfect match to your strength training.

- If you are involved in other demanding activities like running then 2 hard strength sessions is all you need.

****Programming is always best individualized if you have unique goals or obstacles in your training then book a consultation with us.

What is the Foundations/Open Level

- This class is focused on building movement quality and the base level conditioning needed to handle greater loads. If you are in higher level you can use this class as a conditionig class. You can use it as a strength class by managing your intensities. Want to get more outof it, go heavier!

Remember the basics is what the pros do, no tthe fancy stuff. You could progress immensely in this class if you get your intesities right.