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.




These ladies rock!

Katie, Meghan and Sara were strong before pregnancy, stayed strong during pregnancy and now each have beautiful strong babies! Nice work ladies!

Wanna race? (Sold Out!)

Learn to run like a champ!

Let’s talk about running. Hardly any of us consider ourselves good runners. Sometimes a 1/4 mile jog feels so uncomfortable that you wonder why anyone would run 10 times as far for fun!

Running is one of those things we can do for years with suboptimal form and technique. We keep trudging along until inevitably it all falls apart with a foot, knee or back injury. Take 6 weeks and let us show you how to run and prevent injury for years to come!

One of our best CrossFit coaches, Melissa Patriquin, also happens to be an endurance master and all around running machine. She’s been trained through CrossFit Endurance and has earned her USA Triathlon Level I. Melissa has been training endurance athletes for years, and she’s presenting  you with a challenge…to run a 5k, and run it like a champ.

Over 6 weeks, you’ll be learning the skills and drills to run…correctly. Our goals is to make it easier for you. We want to make running easy!

The program starts Tuesday, 10/14 and will run every Tuesday and Thursday at 530pm and every other Saturday at 9am. Melissa will be doing the coaching and programming; needless to say, this program will be in top notch. 

Combine the endurance program with one of our CrossFit programs and completely change your life!


We are North Central Phoenix

Back Alley CrossFit has deep roots in North Central Phoenix. Our owners, most of our coaches and a ton of our members grew up here. We love it here and it’s our goal to improve this community and the people in it one WOD at a time. If this is your hometown or you’re new to the area, stop by the gym. We’d love to meet you and welcome you to the BA community!

More classes!

Important announcement! Starting next week, the 10am CrossFit 101 class is 7 days a week! Your fitness is about to go crazy!

Labor Day Schedule

This Monday 9/1. We will have two “All Levels” classes at 8 and 9am! The rest of the weekend will be the normal schedule. Get your holiday started right!

2014 Paleo Challenge

It’s almost here. This year’s Paleo Challenge is going to be life changing. It all kicks off Monday, September 1st with a launch session Friday August 29th at 630pm.

This year’s challenge will be 8 weeks long and combines both nutrition and fitness components. We’ll guide you on how to follow a Paleo lifestyle with food lists, meal plans and a little competition. Then we’ll give you a chance to try it on your own. We’ll be doing special WODs throughout the 8 weeks allowing you to test and retest your performance. There will also be a killer T-shirt.

We have some awesome prizes lined up including gift cards to the Upward Restaurants, Golf at the Biltmore, a Tanning Package through Simply Posh and much, much more!

The cost is $49 for members. We also have 8 week Paleo-CrossFit/CrossFit 101 packages, perfect for anyone you know who may be interested in CrossFit and is ready to make big changes and see dramatic results quickly.

We’ll be releasing a sign up page soon..stay tuned!

Schedule your first class now