What type of person are you?

This is a great little graphic illustrating some of the common features of 2 opposite personality types. Just based on the fact that you made it to this website, there’s a high probability that you’re mostly on left. Take a second and look at the qualities of unsuccessful people and see if  you can push that scale even further!


Thanksgiving Schedule and Turkey Trot

Come join the Back Alley family this Thanksgiving!  

5K Turkey Trot

Thursday, November 27th, 8am

Meet in the parking lot of Cross Roads Church

(Central & Northern)

Bring along your friends, families, kids, pets!

We will be open Friday at 8, 9, and 10am and then resume our regular schedule with a killer WOD on Saturday morning! 

Happy Veterans Day! Thank you all for your service.

With humility, today’s WOD was dedicated to a great hero.


For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups


With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. (Source:

Get Your Winter BA Swag!

We’re placing a pre-order for hoodies, beanies and hats. If you guys would like one of these please email Pat at with which item(s) you want and the size. We will not be ordering extra, so if you guys want the goods, let us know!!! The order will go in next week.

Hoodies: XS-3XL. $40

Beanies: Skull cap or Cuff Style (Choose One). One size $20

Hats: Grey or Black (same style as before), Sizes XS-SM, MD-LG, LG-XL. $25


2014 Paleo Challenge…and the Winners Are…!!!

It was a tough 8 weeks, but all that discipline definitely paid off! The results were outstanding! While the weight loss was dramatic, it was the improved performance that really shined. Just about everyone in the challenge blew their initial Paleo workouts out of the water! Great work, keep using your nutrition to fuel your hard work and remember…

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. -Greg Glassman “What is Fitness?,” CrossFit Journal(Oct. 2002) pg. 1

Three Wiseman WOD at Back Alley

Hey guys/gals! We are going to be participating in a nationwide fundraiser WOD on Veteran’s Day to raise awareness for the struggles that these warriors deal with upon returning from combat! We will be doing the WOD this Tuesday at 730pm. We have registered Back Alley as a team. So if you would like to register and donate (the shirt looks sweet), do it! If you just want to show your support by doing the WOD, thats cool too. The WOD can be scaled for all levels. Please share and come show your support. Spread the word!!!!

Check-in for a cause!

During the month of November, every time you check-in on Facebook, we will donate 25 cents toward the Saint Vincent Christmas Angel program! All the money we raise will be used buy toys and clothes for kids who could use an awesome Christmas.

Yes! More weight and shiny new bars!

We just got another 1500lbs of bumper weights from Again Faster, and recently asked some some shiny new Rogue men’s and women’s bars for your lifting pleasure! Sorry ladies, you can still only fit like 400lbs on the bar.

Paleo Challenge: Week 8!

Here we are, getting ready to start the last week of the Paleo Challenge. Some of us have managed to stay on track the whole time but a lot of us have started to waiver a bit (or maybe a lot). I’ll bet each of us has at least seen how dramatically our diet affects the way we look, feel and perform. Little changes make a huge difference. Our goal is for everyone to at least be conscious about they’re nutrition. Maybe you’ll have ice cream 6 days a week instead of 7!
For this last week, we’re taking it back to day 1. Start from scratch, give yourself one solid week of strict Paleo, and get in the gym! Eat clean, live clean…The person with the most points this week will win a free carpet cleaning from Love Cleaning Services. Remember, you get points for working out, keeping a journal, working on mobility and staying hydrated!
Next week we’ll announce all the winners and the overall winner of the Challenge. Good luck tomorrow on Paleo WOD #4! Make this a great week and finish with a bang! 

Schedule your first class now