Month: October 2017

10/31/2017

Back Alley CrossFit – Fitness Today’s workout is a longer one. The sled push should be nice and heavy. Make it uncomfortable since its only 50m. The rest of the movements will get you breathing hard, so try to control your breath and keep calm. Have fun! Metcon (Time) 6 rounds for time 50 m …
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Yoga + CrossFit = Fitness Nirvana

We have big news! At Back Alley, we’ve always been huge proponents of combining the relaxing mobility of Yoga with the power of functional fitness. The problem, as most fitness studios know, is that pulling off both programs in the same space is nearly impossible! Now there’s a solution! Back Alley is excited to announce …
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10/30.17

Back Alley CrossFit – BA|FIT Metcon (No Measure) 6 minute AMRAP 15 Double unders/ 45 singles 8 Pull ups 1 minute rest 6 minute AMRAP 15 Air squats 8 Push ups 1 minute rest 6 minute AMRAP 15 Cal rows 8 Toes to bar

10/30/2017

Back Alley CrossFit – Fitness Metcon (3 Rounds for reps) 3 sets for max reps 60 sec ass bike Rest 60 sec 60 sec dumbbell thrusters Rest 60 sec 60 sec burpee box jumps Rest 60 sec 60 sec double unders Rest 3 min

10/30/2017

Back Alley CrossFit – CrossFit Back Squat Every 3 minutes for 3 sets Back squat 5 reps (all sets 75%+) BA Benchmark #1 (AMRAP – Reps) 2 rounds With a 4 minute clock 400 meter row 40 kettle bell swings 53/35 American Pull ups Rest 4 mintues Score is pull ups