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! 

Barbells for Boobs this Friday, no other afternoon classes.

Just a reminder that Friday night we have Barbells for Boobs at 530pm. Invite your friends, bring some food, bring a drink and have a hell of a good time! There are no afternoon classes that day, but the morning classes will be the normal schedule!

Grow your own sh$t!

Artichokes are one of the easiest vegetables to grow in AZ. Even better the cost of the plant is just about the same as single artichoke in the store!

The key is that the plant needs a cold spell to flower. If you plant it in the fall, and you’ll have artichokes in the spring! If you wait until spring, you’ll have to wait a year for your crop.

Click HERE for a dope and easy Paleo recipe from Chow Stalker!

Health benefits of Artichoke

  • Artichoke is low in calories and fat; 100 g of this flower bud just carries 47 calories. Nonetheless, it is a rich source of dietary fiber and anti-oxidants. It provides 5.4 g per 100 g, about 14% of RDA fiber. Dietary-fiber helps control constipation conditions, decreases bad or “LDL” cholesterol levels by binding to it in the intestines and help cut down colon cancer risks by preventing toxic compounds in the food from absorption.
  • Artichoke contains bitter principles, cynarin and sesquiterpene-lactones. Scientific studies show that these compounds not just inhibit cholesterol synthesis but also increase its excretion in the bile, and thus, help overall reduction in the total cholesterol levels in the blood.
  • Fresh artichoke is an excellent source of vitamin, folic acid; provides about 68 µg per 100 g (17% of recommended daily allowance). Folic acid acts as a co-factor for enzymes involved in the synthesis of DNA. Scientific studies have proven that adequate levels of folates in the diet during pre-conception period, and during early pregnancy, help prevent neural tube defects in the newborn baby.
  • Fresh globes also contain moderate amounts of anti-oxidant vitamin; vitamin-C (Provides about 20% of recommended levels per 100 g). Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
  • It is one of the very good vegetable sources for vitamin K; provide about 12% of DRI. Vitamin K has potential role bone health by promoting osteotrophic (bone formation) activity. Adequate vitamin-K levels in the diet help limiting neuronal damage in the brain; thus, has established role in the treatment of patients suffering from Alzheimer’s disease.
  • It is an also good source of antioxidants such as silymarin, caffeic acid, and ferulic acid, which help the body protect from harmful free-radical agents. Total antioxidant strength (ORAC) of artichokes (globe or french) is 6552 µmol TE/100 g.
  • It is also rich in B-complex group of vitamins such as niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid that are essential for optimum cellular metabolic functions.
  • Further, artichoke is rich source of minerals like copper, calcium, potassium, iron, manganese and phosphorus. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutaseCopper is required in the production of red blood cells. Iron is required for red blood cell formation.
  • Additionally, it contains small amounts of antioxidant flavonoid compounds like carotene-beta, lutein, and zea-xanthin.




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