Katie, Meghan and Sara were strong before pregnancy, stayed strong during pregnancy and now each have beautiful strong babies! Nice work ladies!
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!
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!
Important announcement! Starting next week, the 10am CrossFit 101 class is 7 days a week! Your fitness is about to go crazy!
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!
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!
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.
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!
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