Crossfit in Syracuse | Urban Life Crossfit

1. Today I will do what others won't,
So tomorrow I can do what others can't.
$99/Mo.
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Learn to Live.
UNLIMITED MEMBERSHIP
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2. $149 / Month to Month
$299 / 3 Months
$549 / 6 Months
$999 / 1 Year
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STUDENT RATE
Unlimited!
$299 / Semester
$549 / School Year
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DISCOUNTED RATE
20% off month to month rate only. The discount applies to Nurses, Teachers, Military, FireFighters, and Police.
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3. ABOUT
Urban Life CrossFit is the most unique CrossFit facility in the area catering to individuals of all calibers.
With our centralized location in the Downtown/University area, we look to give you a life-time experience right
in the heart of Syracuse. If you're looking to achieve the unknown, step to the next level, transform your body
and renew your life, ULCF is the place for you! Come and join our community with a FREE INTRO CLASS.
CLASS TIMES
Moday-Friday
5am, 7am, 8am, 12:30pm, 4:30pm, 5:30pm

4. Saturday
7am, 8am, 9am, 10am-12pm (open gym)
OFFICE HOURS
Monday-Friday
9am-6pm
Saturday
7am-12pm
ELITE
University CrossFit elite training is done in Workout of the Day (WOD) classes, led by our coaches in a smallgroup setting. Elite classes consist of a warm-up, some skill or strength work, a workout, and a cool down or
cash-out. Coming to three to five WOD classes a week will get you in the best shape of your life, across all
aspects of fitness, from strength, power, and endurance, to flexibility, agility, balance, and coordination.
This is the most popular of the classes for all.
COMPETITION
CrossFit isn't just a great way to work out; it's also a sport, in and of itself. Our facility allows athletes
with an interest in serious CrossFit competition to hone the finer points of their game (whether Olympic
weightlifting, powerlifting, or gymnastics), and to move heavier weights at higher intensities, head to head

5. with other skilled athletes looking to take it to the next level.
BEGINNER
We also offer classes tailored specifically to members who have recently graduated from Elements. We know that
taking on a new challenge (like CrossFit) can be intimidating, so our beginner classes help ease people in.
These classes use lighter weights, scaled versions of some of the more difficult movements, and include more
time reviewing the basics of safe and efficient technique. More broadly, these classes serve as a friendly
transition from Elements to the Elite.
TRI-FIT
CrossFit WODs alone are sufficient to bring athletes to such a high level of fitness that a number of our
members have competed in marathons and triathlons, for example, with no additional running training outside the
WOD. For serious endurance athletes (in sports like running, cycling, swimming and rowing), however,
supplementing WODs with specific training helps members go faster, further, with less work, and with less
working out (Seasonal).
CORDURANCE
Urban Life CrossFit CrossFit cordurance class focuses on tightening the core area ( Abs, glutes, lower-back,
quads, and hamstrings) to improve balance and drop inches. All while improving running, rowing, cycling or
swimming technique, to help you become a more biomechanically efficient athlete.
FREE INTRO
Want to make sure CrossFit is meant for you? The best way to get a real sense of CrossFit is to stop by and
take one of our FREE INTRO CLASSES. Each includes some careful instruction on basic movements, a short CrossFit
workout based on those movements, and a further explanation of how we think about fitness and the world. And
NO, CrossFit does not make you bulky.
ELEMENTS WORKSHOP
Elements is a three class series that covers the basics of CrossFit. You'll practice perfect form on the
movements that make up our workouts, learn how to scale movements appropriately to your own level, and start
ramping up your fitness with a CrossFit workout at the end of each class. We recommend that all of our members
complete the elements workshop, so that they can safely, effectively, and confidently head into our Workout of
the Day (WOD) classes. Your $149 enrollment fee includes three Elements classes, followed with 14 days of
general membership, so you can transition into WOD classes. Elements Workshops are limited to no more than
three athletes, to ensure that our coaches can provide the highest level of individual instruction throughout.

6. JAMAR CLARKE (TRAINER)
Born a gamer, Jamar thrived to be the best whether it be in class, on the field, or in the weight room. Looking
to continue living in a competitive atmosphere he accepted the challenge of the CrossFit lifestyle. Jamar is
passionate on passing on his knowledge and experience of 7 years in the fitness industry. Never able to sit
still, CrossFit is able to feed his thirst for adrenaline and hunger to leap to the next level in fitness.
Jamar's most rewarding moments are seeing athletes accomplish challenges that some may have had for a couple
days, weeks, years, or sometimes their whole life. Everyone has some type of competitiveness in their blood.
His mission is to pull that out of each and every individual that walks through Urban Life CrossFit's doors.
jc@urbanlifecrossfit.com
- Level 1 CrossFit Seminar
- CrossFit Jump Rope Trainer Course
- B.S. Exercise Science SUNY Cortland
- Certified Strength & Conditioning Specialist

7. MEG MURPHY (TRAINER)
Megan earned her B.S. in marketing in 2003 after graduating from St. Bonaventure University. At St.
Bonaventure, Megan was a critical asset to the women's Division 1 lacrosse team. After graduating, Megan
continued her passion for lacrosse by coaching girls' lacrosse at both youth and high school levels. As a longtime athlete with a competitive spirit, Megan was introduced to CrossFit and instantly became addicted to the
community, athleticism, and intensity! Megan's favorite aspects of CrossFit are the ability to work with people
and to help others' reach their fitness goals. “I live and train to be a part of the moments when an athlete
achieves a goal they never thought possible,” says Megan.
mm@urbanlifecrossfit.com
- CrossFit Level 1
CONTACT
Crossfit in Syracuse | Urban Life Crossfit
1003 W. Fayette St.
Syracuse, NY 13204
Jamar Clarke

8. 315-726-3UCF
jc@urbanlifecrossfit.com
http://urbanlifecrossfit.com
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