Keep it positive!

It’s so disheartening to see negative comments about CrossFit, Insanity, Zumba, Hot Yoga or any other fitness program. These are all opportunities for people to improve their lifestyles through hard work and dedication. All of these programs break down the barriers between fitness and lifestyle.

Everyday for years now, we see people smiling, hugging, giving high-fives…basically having the time of their lives…not in front of the TV, not at McDonald’s, and not under the influence of drugs or alcohol (usually).

Many of these people had given up on their bodies, on their health and on their fitness. The gym was always about appearance, judgment and insecurity. Now we see people posting stories about fitness accomplishments, pictures of amazing dishes that they’ve prepared, and showing us a general excitement about what adventure lies ahead.

There is no judgment, there is no negativity, and there are no expectations except for each person to be the best that they can be. It’s been an amazing experience to offer a service that truly improves the lives of people we otherwise may never have crossed paths with.

Members: Important info regarding retail purchases.

You may have noticed a $20 “Store Credit” charge on your account.

With the new billing system we can no longer add retail purchases to your membership each month. With transaction fees, we can’t charge items individually without taking a loss. Rather than raising prices on little things like water, our solution is to use a store credit program similar to a Starbucks card.

Here’s how it works:

When you make your first retail purchase and select charge on the sheet, a $20 credit will be charged to your account.

Each subsequent purchase will come out of your purchased store credit.

When your credit goes below $5, you store credit will reload with another $20.

Your store credit balance can be refunded at any time.

This system is completely optional. If you do not want store credit charged to your account, simply pay cash for any retail items you purchase. As a reminder, if you check the charge box, the store credit will automatically be added to your account.

Hopefully this isn’t too much of a burden. It really allows us to keep prices on little things as low as possible without making you swipe a card every time you want to buy a water.

Thanks for being awesome!

Who’s CrossFitting for Free in May?

If you want to save some cash for that sweet pair of Lulu’s you’ve been eyeing, all you have to do is spread the word about Back Alley and we’ll hook you up!

Rodney, Brooke and Kelly Roberts are WODing for free in May! Thank you so much for the referrals!

Abbey Sherman scored herself the upcoming Back Alley Pimp-shirt for letting us tell the Back Alley story to 3 of her friends! Want your shirt for free? CLICK HERE and enter the email addresses of 3 people you know would love Back Alley! Remember, once they realize they love it and sign up, you’ll also automatically get a free month of CrossFit!

We had a great trunout for Yoga last night and hope everyone had a great time! Jill is an awesome instructor with tons of experience in both Yoga and CrossFit. She’ll be here every Thursday at 730pm. Remember, you can bring a friend for only $10. Who couldn’t use a little yoga in their life?


We are excited to announce Yoga for CrossFit! This class is designed to work on mobility, strength and relaxation. The best part is, it’s free with your membership!

A few words from our Yoga instructor, Jill Peterson:

“I recently became a mother to an amazing little boy, Brock! He’s been CrossFitting and yoga-ing with me throughout my pregnancy, and he’s the absolute love of my life. I jokingly say, “We’ve been prepping and preparing him to win the 2035 CrossFit Games!” When I’m not juggling motherhood, work, etc. I’m doing one of two things: CrossFit or yoga.

I was introduced to CrossFit by my dashing and studly (then boyfriend, now husband) Matt, in 2009. From a globo gym setting, we followed the main site WOD’s until we joined our own CrossFit box in 2012. With my background in gymnastics, CrossFit was a natural fit. I loved that every workout was different, and It brought out my inner badass. If I could beat Matt in a workout, my day was made!

However, before Fran, Annie, and the Filthy Fifty, my first love was yoga. From the age of 17, I’ve practiced on a weekly basis until I finally got certified with my teacher training certificate in 2011. Through my teaching journey, I’ve fallen in love with yoga for athletes, especially CrossFitters. With the integration of yoga and CrossFit, I’ve noticed significant gains in people’s strength, flexibility, and overall well being.



Do you have a friend who would love Back Alley but isn’t quite ready to jump in? Bring ’em to yoga, The drop-in fee is only $10!

So grab your mats and join us Thursday nights at 730pm!

Yoga for CrossFit
When: Every Thursday at 730pm
Where: Back Alley CrossFit
Cost: $10, Free for Members

Bad day? Now what?

I’ve always marveled at Olympic athletes. Beyond the amazing talent, drive, discipline, and dedication that impress us all, what has always had me most mystified is the fact that many of them train for their entire lives and have only seconds to execute their craft. The Olympic record for the women’s 50-meter freestyle swim? 24.05 seconds. The amount of time it takes for a vault in gymnastics? In the neighborhood of six seconds. Sure, marathons take a relative while, but still it comes down to a single performance on a single day after literally hundreds or thousands of days spent preparing. I’ve always wondered how these athletes deal with chance in this setup–the chance they get sick, the chance they get hurt, the chance they could simply have a bad day when it matters most.

One might argue that the best athletes and performers are defined by simply not having bad days. Or maybe it’s not that they don’t have bad days; rather it’s their capacity to manage themselves despite having a bad day, their ability to dig down and perform when their bodies aren’t quite right, that makes them special. But I think this is old news.

My focus here is not on what elite athletes–whose lives have been devoted to training and performance when it matters–do to rise above a bad day, but what the rest of us do–not so much during a bad day, but in its aftermath. I’m interested here in how we handle the disappointments of a competition, a workout, a race, an event when things don’t go our way. How do we process our failures? Where do our thoughts go, why do they go there, and how does this affect our functioning in the future?….

…Invest yourself in your training and your goals, for sure, but don’t over-indulge in the process. Bad days happen, but so do good ones. You may even have an awesome day (or ten) if you don’t get bogged down in the bad ones. Read more…

Introducing an all new CrossFit 101!

We’re introducing a new program…CrossFit 101. Sometimes we need to put the barbell down, leave out the complexity and just let it rip!

You’ll see all your favorites…kettlebells, wall balls, slam balls, pull-ups, box jumps and of course…burpees! Cindy, Kelly, Barbara…they’re all still there. CrossFit 101 is all about speed, fitness and intensity. Best of all…it’s included in every CrossFit membership. It all starts March 31st with morning, evening and weekend classes.

We’re also introducing a stand-alone 101 membership that will be perfect for anyone looking to get into CrossFit but is not quite ready to step up to the barbell or needs a little general fitness. “101″ workouts are great for everyone because they focus on movement quality and intensity. Like all of our workout options, these workouts are scalable and can be made as difficult as one could imagine. People can stay in 101 forever or move up to CrossFit when they’re ready.

One more update: Beginning March 31st…Unless someone has CrossFit experience, 101 classes are the only classes for free intros. We want want you guys to have our full attention!

See the new schedule starting March 31st.

Schedule your first class now