“My First CrossFit Competition”

“Did my first Crossfit competitions pre Crossfit Open 2018… and it was a HUGE success! Thank you Back Alley CrossFit for putting this together, it was really well run, really well organized, and I can’t wait to do another one… you know after I get over all the soreness.” -Patrick Fuller

Training Tip: Deadlift

Let’s talk about the Deadlift… especially since we are going to see it on Saturday during the Valentine’s Day Throwdown at Back Alley Crossfit! I know what you’re thinking it’s just picking stuff off the ground, right? Well, YES but form is critical as soon as you add some real weight.

Deadlift Points of Performance

  • Natural stance with feet under hips
  • Shoulders slightly forward of bar
  • Abs tight
  • Shoulders pinned back and down
  • Bar stays close to legs

Melissa, Katy, & Stacy talk about the 2018 Back Alley Crossfit Reboot Challenge! Be prepared for knowledge bombs, shenanigans, and ton of great information to help you success in kicking off 2018 with a reboot!

Training Tip: Squat Mobility

Coach Melissa talks about a few mobility movements to help with the Squat! These simple, yet VERY effective movements can be done by EVERYONE and you’ll see IMMEDIATE results!

2018 Back Alley Reboot!

Let’s start 2018 with a little REBOOT! This 5 week challenge will incorporate nutrition and workouts to get us back on track. We will also be performing weekly benchmark workouts to measure our progress. This year, we have teamed up with Wodify Rise which is an interactive app that allows us to track & monitor our progress as well as help and encourage each other on the way! 

The REBOOT will start January 8th and finish February 9th.  We will start and end with measurements and before & after photograph (optional)

Each day you have a chance to earn up to 19 points (nutrition, activity, hydration, and sleep) You can also earn bonus points for participating in weekly benchmark workouts which will be each Thursday’s WOD.  (You can do them on your own time to still earn points)


We will be cutting out grains, dairy, processed food and added sugar (which includes alcohol)…AWW!  We will replace those with lean protein, fresh fruits & vegetables, and healthy fats (a compliant food list is provided). A perfect day will earn 5 points, Ok-ish with a few slip ups earns 3, a total FIASCO earns 0 points.  These points will be logged into your food journal on the Wodify Rise app.


Our goal is 30 minutes of daily activity.  You will earn 5 points for workout completed at Back Alley (CrossFit, Fitness, HIIT or CorePower).  4 points earned for 30 minutes of activity outside the gym & 0 points for no activity. Points will also be logged daily into Rise app.


Because of our variable schedules and lifestyles, we are not setting an exact number of hours to sleep.  We are having you set your sleep goal at the beginning of the challenge and asking you to stick to it.  7.5-8 hours is a good rule of thumb. 3 points for hitting your sleep goal, 0 for not.


Our hydration goal is to divide your body weight by 3 and drink that number of ounces of water daily.  3 points for hitting your hydration goal, 0 for not.


Spend at least 10 minutes a day working through exercises that focus on mobility.  3 points for completing 10 minutes, 0 if less than 10 minutes.

How to sign up

The challenge is absolutely FREE for all Back Alley members! Not a member? No problem!

We have a special membership just for the challenge. 6 weeks of BA|HITT + the 6 Week reboot for $125. If you hate it (you won’t), just cancel online before the end of the challenge and that’s it, no strings attached. Want to keep the momentum? Keep it going for only $99/month. Don’t miss this!!!

Sign Up Now!



Holiday Angel Tree SUCCESS!

Our hearts are full and spirits are high! Once again our amazing members went above and beyond to ensure a special group of students had the best holiday ever!

Two car fulls of gifts, filled to the brim, were delivered last week to Westwood Primary School.  These students asked for simple things like school supplies and uniforms.  Our members supplied those needs and so much more.  Each child’s gift bag was filled with shoes, soccer balls, art kits, toys, you name it! You should have seen the smiles on their faces as Santa’s little helper (AKA Sam) began bringing in the loot!

Thank you to all of our members for your support!  We are truly honored to be surrounded by such a compassionate community of genuine people!

Make it a Revolution not a Resolution!

Make it a Revolution not a Resolution!

They’re insulting your intelligence. 

Who’s “they”?

THEY are the talking heads you see on TV and hear on the radio. And we’re convinced they’re trying to make you fail!.

Every year at about this time all you see, hear and read about are people making the big three New Year’s resolutions: make more money, quit smoking, and lose weight.

We don’t know the success rate of the first two, but we can tell you (and statistics prove) that most people who resolve to lose weight in the new year are doomed.

In fact, a recent article on said that most people who have a New Year’s resolution to lose weight fail.

In the same article, clinical psychologist Mark Crawford of Roswell, Georgia said that one reason people fail is that they sabotage themselves.

We’ve all experienced this ourselves.

You’ll start off in mid-to-late December telling yourself that you will commit to losing weight starting in the upcoming new year. In the weeks preceding the new year, you formulate a plan of sorts… to eat less, to make better choices, to exercise more, and to pick up better habits.

And that’s the EXACT roadmap to failure! 

The point of this post is to warn you of this impending doom IF YOU’RE ABOUT TO MAKE THIS “NEW YEAR’S RESOLUTION” MISTAKE.

The reason most people fail at losing weight in the new year is because…

  1. Their goals are probably unrealistic, and so they’ve already set themselves up for failure.
  2. They’re unprepared. Sure, they have a general idea that they want to lose weight, but they most likely do not have a game plan.
  3. Their goals are unclear.
  4. They lack support. The going WILL GET TOUGH, and your support system is what will see you through to your goals.

Imagine going to another country you’ve never been to before. Now imagine if you were handed a GPS but didn’t give you an address (a goal). You’d probably fail at getting to your destination, wouldn’t you?

Now imagine if your destination was a house about 150 miles north. Well, you now have a general idea of where to go, but you’ll still never get to your destination and, therefore, fail.

Get the picture?

Now imagine if you had a GPS AND the address of the house you needed to end up at.

Once you type your goal destination into the GPS, it will give you VERY specific turn-by-turn directions AND a very realistic timeline in which you’ll arrive.

Makes sense, right?

Yet, nearly 96% of all people who set weight loss goals for the new year don’t know how much they want to lose.

And even if they can pinpoint a target number of lbs they want to lose they still don’t have a “turn-by-turn” game plan to get there.

We hate the idea of a “New Year’s resolution”. That’s just way too much pressure to put on anyone. PLUS, the way I see it, you can do anything you want to, anytime you want to. 

You don’t need to wait till the New Year. If you’re the type of person that I think you are, I’m willing to bet that you can do anything you put your mind to, and you can do it whenever you want.

Do it because you made the decision to do it, not because the talking heads on TV and radio influenced you to do it. 

And now that you know how NOT TO FAIL you can achieve whatever goal it is that you want to achieve.

Your Holiday Survival Strategy

Your Holiday Survival Strategy

There’s no denying that the holidays have arrived.

Lights have been strung, gifts are being wrapped and holiday treats are everywhere.

It’s no secret that most people gain 5 to 10 pounds over the next month. With all the parties, special meals and edible gifts, weight gain is pretty much inevitable…right?

Not so fast.

Here’s a survival strategy to keep holiday pounds from making a permanent home on your hips.

This strategy is very simple. We’re not expecting you to have the time to log all your calories or eat every meal at home. We are going to be realistic…

Golden Tip to Avoid Holiday Pounds: Spend the next 2 weeks eating like a caveman, with 2 daily exceptions.

Here’s why: Holiday pounds are caused by eating too many foods that are high in carbohydrates and simple sugars.

You can avoid all that by sticking with an eating plan created by our pre-historic ancestors, while still keeping things fun by allowing for 2 small daily exceptions.

This is what you would eat…

As many fresh and fiber-filled vegetables as you want.

  • Load up on salads.
  • Enjoy vegetable side dishes.
  • Just no starchy vegetables like potato or corn.

Lots of lean, protein-filled meats and eggs.

  • Stick with meat that has been roasted, barbequed, or baked.
  • Avoid fried meats and eggs.

Fruits, nuts and seeds in moderation

  • Fresh fruit for a delicious dessert.
  • A handful of nuts or seeds for a snack.
  • Don’t eat sugar-added fruits, nuts or seeds.

Then enjoy 2 small exceptions…

  • Bread or grain product: No larger than the size of your hand.
  • Starchy vegetables: Half of a cup.
  • Baked goods: Should fit into the palm of your hand.
  • Candies or confections: The smaller the better.
  • Holiday drinks: 8 ounces.

This plan works because it allows you to indulge in 2 exceptions each day. This encourages you to pick and choose the holiday cheat food that you really love, as opposed to feeling obligated to eat everything in sight.

When you navigate the buffet line at your next holiday party, feel confident knowing that you have a game plan. Stick with salad, vegetables and meats first, then pick out your 2 small exceptions and savor those.

Another Monster Success

Another Monster Success

The 5th annual Monster WOD was a huge success! The creativity in this photo is nothing short of magnificent. We will forever fear that giant baby.

Schedule your first class now