Who’s ready for a little Spring Cleaning?! 

Spring is upon us, which means it is time to “clean” out some of the bad habits we may have acquired in those “cold” winter months and start fresh!


The Spring Clean Challenge starts April 2nd and runs through the 22nd!  Each day, you will be given 5 tasks to complete (see below).

Take out the “TRASH”: This Challenge is a little different from the last. For the nutrition portion, you choose what you are going to eliminate from your diet!  This can be as easy as eliminating sugar, grains, dairy, alcohol, or as complex as going strict Paleo for the entire challenge. Anything goes as long as you make a plan ahead of time and stick with it! You will earn 5 points daily for compliance /sticking with your goal or 0 points for not.. These points will be logged into you food journal in the Wodify Rise app.

Getting After It: Our goal is 30 minutes of daily activity.  You will earn 5 points for workout completed at Back Alley (CrossFit, Fitness, HIIT or CorePower).  4 points earned for 30 minutes of activity outside the gym and 0 points for no activity. Points will also be logged daily into Rise app.

Sweet Dreams: Because of people schedule and lifestyles, we are not setting an exact number of hours to sleep. We are having you set your sleep goal at the beginning of the Challenge and asking you to stick to it.  7.5-8 hours is a good rule of thumb. 3 points for hitting your sleep goal, 0 for not.

Hydration:  As it gets hotter, we are upping our hydration goal.  To find a good place to start, divide your body weight by 2/3 (.66) That number is the ounces of water you should strive for daily!  (Ex. 150 lb x .66= 99 oz of water daily)  3 points for hitting your hydration goal, 0 for not.

Adding in the Good Stuff: Unless you are consistently eating a wide variety of organic produce, grass-fed beef, wild-caught fish, and pasture-raised chicken or pork, you will find it hard to get a full profile of the nutrients your body really needs for optimal health no matter how hard you try. That’s why are adding supplements to this challenge! This can be vitamin D, omega-3 fish oil, probiotics, etc. Kelly Liston will be holding an amazing & FREE gut health class before the challenge on Saturday, March 31st at 11 am. She will have many ideas on things to help support that gut!   3 points daily for taking supplement, 0 if not.

Accountability: We know that it is so much easier to get through these Challenges if you have a buddy to keep you accountable. For this Challenge, you will pick an accountability partner.  This person can be participating in the Challenge or a friend/ family member not participating. Your job is to check in with that person throughout the week. You will receive 5 points at the end of the week for staying connected with your accountbility partner.

*Stay tuned for opportunities to earn bonus point throughout this challenge as well!*

After you have completed a task, or by the end of the day, you will input your points into the Wodify Rise App.  Make sure you input your points BEFORE 12am (midnight) each day!  If you forget to log points, your score will come in as a zero for that day! 

How to sign up

The challenge is absolutely FREE for all Back Alley members! Not a member? No problem!

We have a special membership just for the challenge. 6 weeks of BA|HITT + the 3 Week Challenge for $125. If you hate it (you won’t), just cancel online before the end of the challenge and that’s it, no strings attached. Want to keep the momentum? Keep it going for only $99/month. Don’t miss this!!!

Sign Up Now