Back by popular demand are our monthly challenges for all members and staff here at Union Fitness. For the month of February, there will be 3 different challenges to choose from. You can pick one of them, or you can do all of them and see how well you progress throughout the month. Just as we did in the month of December, we will place the scoring sheets on the glass outside of the cardio lab. These challenges can be done either here at Union Fitness or in the privacy of your own home if you aren’t able to make it in. Just be sure to tag us on instagram so we can record your score for you. The winner of each challenge will receive a free massage. For those of you who are not ready to come back to the gym we can save your massage for a later date.
Here are the challenges.
Challenge 1: Sand bag/Dball bear hug for time.
For this challenge, the goal is to bear hug a 200 pound sand bag or an 80 pound Dball for as long as possible without putting it down. You can stand in one place, walk around with it, or jump up and down if you want (although we don’t advise that). Just as long as you don’t put it down. Record your time and try to beat it throughout the month.
Challenge 2: Push-Ups.
Similar to our pull-up challenge from December, the goal here is to accumulate as many push-ups as possible over the course of the month. These can be done anytime and anywhere. Just record how many you have done. The only rule is that your arms have to reach a 90 degree angle on each rep.
Challenge 3: Total calories burned.
This can be done on either the rower, ski erg, the assault bike, or a combination of all three. Record your total calories for each workout and add them up at the end of the month to see how you did.
As with each of these, we will select the male and female winners for each challenge. You’ve already started the year off strong. Now let’s keep it rolling and crush some new goals and personal records. Stay strong, friends!
2021 is going to be FUN!
Hold on to your butts, we have more cool things coming your way and here are a few of the new things you’ll see at UF in 2021.
On Site at Union:
Charity/Fundraiser Super Group & Marathon Classes
Comedy, Coffee & Competition
Athlete & Agility
Metal/Rock N Roll Yoga
Movement & Mobility
Battle of The Gyms
Health, Wellness & Training Education
Hands on Training Seminars
Toy/School Supply Drives
Union Fitness Adventure Series:
Mobile Pop-Up Bootcamps
Pittsburgh Stair Climb Tour
Bike Pittsburgh to D.C.
Brewery & Bootcamps
Union, let us hear your voices! Tell us your ideas you may have and any interest in the above-mentioned events. For any event we would love to partner with local North Side or Pittsburgh area small business to support local and highlight those businesses. Send in those ideas and let’s rock n roll all over 2021.
UF and LEG1ON Training are excited to host our first ever combined bootcamp. On January 1st, 2021 UF and LEG1ON will come together on the UF outdoor turf to host a bootcamp that is free to all.
We have been trying to reach out and work with other local training facilities to offer Pittsburgh a better fitness and strength community. LEG1ON opened in 2020, and immediately gave us a gym that was open to working with us. Due to this relationship, we will be having more joint offerings in the future. The details of the bootcamp are below.
Time and Date: Jan 1st, 2020. 11 AM-Noon.
Location: Union Fitness, 100 South Commons, Pittsburgh PA, 15212
How do I sign up? Sign up on MindBody.
Is there a cost? This class is free to everyone.
What can I expect? You can expect two of the best gyms in Pittsburgh coming together with their best instructors, to give you a great workout to start the new year.
Will it be safe? Our outdoors space at UF is big, and we require masks at all times when on the premises.
We hope to see you here on Jan 1st to meet some new friends and have some fun.
As 2020 comes to an end let’s remember why we train. We all know we train to fill our sleeves. As my good friend Dr Jacked (Scott Caulfield) has often reminded me, a good deadlift is important yet big arms are important(er). With big arms in mind let’s review some old pump up exercises from yesteryear.
Curl the ladder– In order to curl the ladder all one needs is an empty barbell. Take the bar and hold it at 90 degrees for a ten count then do 10 curls, repeat this for reps 9-1. Be sure to get a good 10 count hold between each set of curls. Do not set the barbell down until all reps are done.
100 rep curl– Simplest pump ever, just grab a bar and curl it for 100 reps as quickly as possible.
Dip & push down superset– Slow controlled set of 10-20 bodyweight dips as soon as you complete these begin with 25 band pushdowns. Make this a drop set by decreasing dip reps each set while increasing pushdown reps.
Roney push up challenge– This is named after a good friend Jim Roney. We used to use this as a finisher after bench day. Set down a pair of dumbbells. Do 1 push then 2 push ups with hands on the dumbbells. Then make it 2&4, then 3&6… keep going until 10&20.
Surf the rack– This can be done with any exercise (curls, extensions, lateral raises etc.). Start at a weight you can do ten reps with (let’s say 45 lbs.). Do ten reps, set the weight down and go to the next set of dumbbells down the line, do ten with that weight and continue until you have touched every lighter dumbell.
I hope this has given you some good ideas on how to get a pump this holiday season. We all need a little different way to make sure we are still having fun with training.
We must begin this wrap up with a HUGE THANK YOU to all of our members. We understand that 2020 hasn’t been an easy year. We have also been doing the best we can to keep everyone training and safe.
This week we have moved all training to our outdoor space. We will continue to follow all of the governors orders, while still giving you a safe place to train. In addition we are also offering 2 in person classes per day Monday-Friday as well as 2-3 virtual classes per day. These classes are a little different, we will offer three different types of classes. The first class is a traditional bodyweight class, the second will be with weights and the final will be an educational class.
In addition to all of these measures we are still loaning out equipment. Please come by and grab some equipment to keep your body moving during this holiday season.
Finally I personally want to wish you the happiest of holiday seasons. Merry Christmas, Happy Hanukkah, Joyous Kwanza and Happy New Year! This is the last week prior to Christmas and if you eat too many cookies, drink too much egg nog or don’t exercise as much as you should over the next few weeks, it’s ok. Enjoy the season and unless you are preparing for a show then you can stop counting your macros this week and just be in the moment.
Hours of operation for the next two weeks.
Dec 20th-Dec 23rd normal hours.
Dec 24th 9AM-4PM.
Dec 25th Closed.
Dec 26-Dec 30th normal hours.
Dec 31st & Jan 1st 9AM-4PM.
For the month of December we are offering all of our members a chance to challenge yourself, as well as us here at UF. There will be 4 different options and scoring sheets are hanging outside of our cardio lab. With these challenges you can complete them in the gym or tag us on instagram and we will put your score up for you. The winner of each challenge will receive a free massage. For those of you who are not ready to come back to the gym we can save your massage for a later date. Here are the challenges.
Challenge 1, Erg 2k Challenge.
For this challenge the goal is to do as many 2K’s on the Erg (rower) as you can during the month. The rules are simple. Row 2000 meters and that is 1 point. Row 4000 that is 2 points etc. If you row 3000 today and 3000 tomorrow that is still only 2, 2 k’s. So please be honest as we are on the honor system.
Challenge 2, Bike 3 mile Challenge.
For this challenge you just have to ride 3 miles on an airdyne bike. Similar to the first challenge you will just be asked to do the ride, then record it. Also, similar to the first challenge this must be done in 3 mile increments.
Challenge 3, Ski Erg 2k Challenge.
Read challenge one and do the same thing on a ski erg.
Challenge 4 Pull Up Challenge.
This is the simplest challenge. The goal is to hit as many pull ups as you can in the month of Dec. These can be done anytime and anywhere. Just record how many you have done.
As I stated earlier the scoring sheets are posted in front of the cardio lab. Some of our staff will participate in these challenges as well. If you do any of these challenges at home just tag Union Fitness and we will add your score in for you. If you do anything here just record it on our score sheets.
Now let’s get back to training!
We had a lot going on this past weekend here at the UF headquarters. The weekend started off with our second powerlifting meet of the year. We had about 60 competitors lifting and dropping tons upon tons of weights. We always love hosting these events.
We also had our Halloween BoooooCamp over at our friends’, ACB (Allegheny City Brewing). CJ “The Grim Reaper” Jasper led our team of ghouls and goblins over to put on a very scary workout that included, rowers, Rogue bikes, ski ergs, battle ropes, and the deadly prowler.
We had 15 “trick or treaters” that came and crushed our workout! We were lucky to have sunshine and great weather to give our trick or treaters an awesome experience. What made this special is that we had a healthy split of Union Fitness members and non-members that came out and joined the fun.
I have to say CJ held NOTHING back on this 5 station, 3 min round, non-stop, grueling workout! 10 mins into the workout the sweat was rolling off the heads of the brave souls that came out for the spooky event.
Here at UF, when we work hard, we play hard! After the 5 deadly stations, we were all treated to the tasty craft beers at ACB. Matt, Amy, and their staff always treat us well with all the different flavored beers.
Whenever we do special events or mobile workouts, our General Manager Todd Hamer is adamant about giving back to the community. This BoooCamp was dedicated to Domestic Violence Awareness Month. We asked the attendees of the BoooCamp to bring gift cards for our friends over at the Women’s Center and Shelter of Greater Pittsburgh, and they did not disappoint! We have worked with WCS before and we love all the amazing work they do for victims of domestic violence.
Please stay tuned to our blog and our social media pages for updates on our next events.
Last week I wrote about knowing our Why. Why are we here working in a gym? We are here to empower, educate and entertain everyone who enters our gym. Through this, we are offering a few different mediums to accomplish these goals. Today I want to highlight some of what we are doing and hopefully, something here will pique your interest.
- USPA Drug Tested Kabuki Open (Sat Oct, 31st 9 AM). This is a powerlifting meet that will be held under the tent here at UF. The meet is sold out, yet if you want to experience competitive powerlifting for the first time, we encourage you to stop by. The entry fee is only 5 dollars, and the tent will be heated so no worries about the weather.
- Getting Lean for Halloween Bootcamp (Sat Oct, 31st 11 AM). Join CeJ and Matt Grayson as they run you through a bootcamp in the parking lot of one of the finest breweries in Pittsburgh, Allegheny City Brewing. This outdoor workout will be one hour long before sharing some libation at ACB’s outdoor beer garden. This class is free for everyone.
- Comedy Bootcamp (Fri Nov, 6th 6 PM). This is a first for us here at UF. We will be holding a bootcamp followed by a comedy show with three local comedians. We will also have The Yard bringing food and libations. This class is also free for everyone
- Kabuki Squat, Bench, Deadlift Workshop (Fri Oct, 30th 3-7 PM). UF is hosting the Kabuki Squat, Bench, Deadlift Workshop in our performance lab. If you are serious about improving these lifts, I suggest you look into this workshop. Kyle Young of Kabuki Strength will cover all things squat, bench and deadlift related in this workshop. This event is 150 dollars and registration is through the Kabuki Strength website.
As you can see it will be a busy few weeks here at UF, and we will have more to come. As with everything we do, we will be requiring masks with anything indoors. Safety and health are of the utmost importance to us.
Beetlejuice, Beetlejuice, Beetlejuice!!!
Spooky season is in full effect with pumpkin spice lattes at every corner, scary movies on each night, and Grayson & I coming to lay down a Trick or Treat Bootcamp on October 31st, 11am at Allegheny City Brewery parking lot.
This will be a free charity bootcamp that anyone can come get spooky at. We ask our non-members to sign a quick waiver before you get your Saturday Scaries on. Please bring any canned goods you can spare as we will be donating all to a local food bank.
You know when Grayson and I get together, you are in for a nice couple of tricks! Have no fear, at the end, we’ll hook you up with the first round of treats and some cold brews from our good friends at ACB!
Like, comment, and share this article so we can have some spooky fun, show support to a local business and community!
Hello my mighty morphing Power Rangers,
A few weeks ago, Union held the Bike Ride for Black Lives and since you know I am the cardiovascular love child of Lance Armstrong and Michael Phelps, I had to hop on my Nimbus 2021 Bike and lead the pack for our 50-mile bike ride.
NAY NAY my friends! I am more like my good pal Gimli, ” I’m wasted on cross-country. We dwarves are natural sprinters! Very dangerous over short distances.” In my short career of riding bikes, I’ve crashed more times than rode over 20 miles and usually when my bike ride ends, the cold brews are cracked. Needless to say, I was out of my element for this bike ride.
My current bike is a classic 1987 hand-me-down from the OG Gray Beard himself. One of the first rides on this bike the lever arm fell off, so that was neat. Bribed by doughnuts, beer, a free shirt and a great cause I accepted the challenge of doing something I’m not very good at, (never have done) and riding towards the sunset….well towards Kennywood. We left Union in a pack of 25 and very quickly I was in the back of the pack, you know, being the caboose. They say slow and steady wins the race, well at least I was still in the race. On our journey we had great weather and saw some great sights as we crossed over the Hot Metal Bridge, along the river, past Kennywood and even past our Lieutenant Governor Big John Fetterman (who we hope joins us next time). Once I got cruising, I felt so good I rode a little past the 30-mile half way point to meet up with the 50-mile group that would be heading back. With them I had to haul to keep up while they were biking with ease.
I was out of my element on this bike adventure but with the challenge of my friends, fuel of a good cause and spirit of adventure it all got done and next time I’ll consider jumping in on the 50-mile ride…if I get my hands on some of those cushioned pants. Oh, and there indeed was beer at the end of this adventure.
Get out of your element more often my friends,