Urban CrossFit

I miss this place

6 months ago, Urban CrossFit was forced to close its doors. On April 3rd, it will be reborn as Urban Strength & Conditioning. Head over to our new page for updates, pictures, events, and information about this exciting new endeavor.

Urban Strength & Conditioning A fitness facility offering private and group Strength Training and Conditioning services to any ind

The requirement of a competent spotter while benching provides the opportunity for social interaction.

Inline Rowing.

The Good-morning. A great exercise for strengthening the hamstrings, and a great tool for teaching the all-important Hip Hinge.

A powerful testimony from one of our long time members, Tom. These kinds of stories fuel our passion for what we do:

Proof is in the pudding... Today I was over in Kirkland for my son's basketball game and coincidentally noticed that the "Body Fat Truck", which I do maybe once a year, was going to be near.

After a diagnosis of a serious kidney problem 18 months ago, I focused myself on leaning out to reduce stress on that organ. Made some major changes, like cutting out booze completely. And some minor ones like eating out a bit less, snacking less, and changing my macro-nutrient (fat/protein/carbs) balance a bit. Nothing radical, I still eat ice cream almost every day.

I also retired my then five year old training journal that I had grown lazy with, and started a new one. I focused on consistent but not irrational attendance at Urban. I put barbell squarely at the core of my training. Every three months I set a focus to my goals... squat, clean, bench, whatever.

In that time I lost 44 pounds, 40 of that fat, and went from 29% body fat to today's result of 12.8% body fat. I've hoped to be under 13% ever since I ruined my right knee as a runner 16 years ago and started packing on pounds.

Not bragging, Craig asked me to share this. Take it slow, get strong, eat reasonably, and always have a purpose for training.