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Primal Pacs

Rogue Do-Win
Pendlay Barbell
Adidas PowerLift Trainer
Adidas PowerLift Trainer
CrossFit Northwest Regional Qualifier

In order to compete this year in the CrossFit Games, you must first qualify by competing in the Regional Qualifiers for your region.  Our region, which includes Washington, Oregon, Idaho, and Alaska, will be holding their qualifiers here in Seattle.  The top 4 males and top 4 female finishers will earn a spot at the games this year.

When: Saturday, May 16th.  Registered competitors sign-in between 7:30am and 8:30am, the competition runs from 9:00am to 6:00pm.  There will be two events.

Where: Magnuson Park. 7727 63rd Ave. NE Hangar 30.

Come out and show your support and represent Urban CrossFit!  Although we don't have any athletes competing this year, it would be great to get as many people to the event as we can.  We will have a table set up proudly displaying our banner, so come hang out, watch some amazing athletes compete, and meet fellow CrossFitters from the comunity!
Beacon of Fitness

Helping lost fitness enthusiasts find their way...
Knees To Elbows

Not to be confused with "Knees to Armpits", which almost anyone can do, this movement requires a significant amount of lower abdominal strength.  Correct execution of a legit, full range of motion, rep requires actual movement of the pelvis, with some help from the lats, in order to get your knees to touch your elbows.
Squats and Milk
Squats and Milk.JPG

Mark Rippetoe on the efficacy of GOMAD:

"It is because over thirty years of direct observation has demonstrated to me that when trainees drink one gallon of milk added to their regular diet and train in a progressive linear fashion, they gain significant muscular bodyweight, and those that do not drink their milk, even in the presence of progressive linear training, fail to do this. They also fail to continue progressive linear training for the same length of time, because this is facilitated by the steady weight gain."