Month: December 2017

New Year’s Schedule


Back Alley CrossFit – Fitness Today we’re doing some presses for strength, then a 10 min am rap to finish out the day. The presses should be heavy. During the metcon, don’t go out too fast. 10 Min is a long time, so find a constant pace and keep that going the whole time. Seated …
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Back Alley CrossFit – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups


Back Alley CrossFit – BA|HIIT Metcon (No Measure) Every 5 minutes for 25 minutes 20 cal bike 20 squats 20 KB Swings


Back Alley CrossFit – CrossFit Metcon (Time) In teams of 2 one teammate works at time 3 rounds 800 meter row 50 Kettlebell front rack box step ups (53#eachhand/35#kb each hand)