Category: News

The 2019 Back Alley Reboot is Upon Us!

Hey everyone, it’s that time of year! Put away the decorations, discard anything that smells like cinnamon and send those kids back to school! Most importantly, it’s time for a REBOOT!   This year’s Reboot Challenge will run for 1 month and will again include components of fitness, nutrition, sleep, mobility, hydration…and of course Katy’s …
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Defeating Demons

A couple of years ago, we were lucky enough to spend some time with April while she visited us at Back Alley. Here’s her story, it’s definitely worth the watch. 

Member Profile: Jill B.

If you haven’t met Jilly Bee then, well… you’re missing out. Not only is she a great mom (just ask her daughters) but she’s the epitome of humble. When you see her, give a wave… a high five… maybe even a hug!?

Training Tip: Shoulder Mobility

Shoulders play such a KEY role into front squats and overhead squats (OHS). Coach Melissa walks us through mobility movements to hit the shoulders… and the best part is that she explains why we do it and gives us parameters to work with. Watch me squirm on the foam roller as I attempt to move …
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Training Tip: Squat Mechanics

Coaches Melissa and Sam from Back Alley Crossfit show you proper squat technique in this video.

Training Tip: The Shoulder Presses

Coach Melissa walks us through the Shoulder Press, Push Press and Push Jerk with both dumbbells and a barbell.

Press… Dip, Drive, Press… Dip, Drive, Push Under, Stand