2018 Spring Clean Challenge
Who’s ready for some Spring Cleaning?
Spring is upon us, which means it is time to “clean” out some of the bad habits we may have acquired in those “cold” winter months and start fresh! Our Spring Clean Challenge starts April 2nd and is FREE for all members! Check out the blog for more details.
2018 Reboot Challenge!
Sign up here:
Let’s start 2018 with a little REBOOT! This 5 week challenge will incorporate nutrition and workouts to get us back in the right 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 change 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)
Nutrition: We will be cutting out grains, dairy, processed food, added sugar which included 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 earns 3, FIASCO earns 0 points. These points will be logged into you food journal on the Wodify Rise app.
Activity: 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.
Sleep: Because of people schedule 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.
Hydration: Our hydration goal is 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.
Mobility: Spend at least 10 minutes a day working through exercises that focus on mobility. 3 points for completing 10 minutes, 0 if not.
How to sign up: Use tbhis page to sign up for the challenge. If you already have a Wodify account, use the same username and password. This way it will automatically have your information. After signing up, you will need to download the Wodify Rise App.
Google Play: https://play.google.com/store/apps/details?id=com.wodify.prod.WodifyRise&hl=en
Once again, use your wodify log-in information and the challenge will automatically be synced to the app! Once the Challenge starts on the 8th, you can access your daily tasks, log your points, and communicate with others who are participating in the challenge!
Please email katy@backalleycrossfit if you have any questions!
The presents have been opened, the spiked egg nog has been drunk, the gym is closed. What are you going to do? ULTIMATE FRISBEE! Meet us at Butler Park, 15th Ave and Butler) on Dec 26th for an epic game of Ultimate Frisbee! Games will start at 10:00. Bring the kids they can burn off some sugar cookies on the playground.
The 2nd Annual Back Alley Beer Mile
The 2nd Annual Back Alley Beer Mile has a date!!!!!! Saturday, December 9th at 11am. This event is going to be a ton of fun, so make sure you’re there. Because beer and running are such important aspects of our lives, we’re doing a run of shirts for the occasion.
This is PRE-ORDER ONLY.
We’re doing men’s and women’s t-shirts as well as women’s tanks. Contact Patrick Carpenter with your size and style to order. email@example.com
$20 each and available in:
Men’s t-shirt: S-XXL
Women’s t-shirt: S-XL
Women’s tanks: S-XL
Annual 5k Turkey Trot
Back Alley’s Annual 5k Turkey Trot
Most Thanksgiving days revolve around eating, watching football, and relaxing with family. Start your Thanksgiving morning by doing something healthy with your Back Alley Family!
What: 5k “Run” (skipping, jogging, walking, strolling, all accepted)
When: Thursday, November 23th
Where: Crossroads Church parking lot (Central & Northern)
Time: Meet at 8am, run will start around 8:15am
Bring along your family, friends, kids, pets…EVERYONE WELCOME!
Grace Gone Gold
Unfortunately, many of us have been witness to the devastating effects of childhood cancer. Nothing makes us feel less powerless.
Each Fall, Back Alley holds a special fundraiser in the hopes that in some small way this awesome community can make a small difference for those affected by this terrible disease.
Please join us October 7th for Grace Gone Gold. The workout is simple, quick and never easy!
30 Clean and Jerks
You may be asking, “What’s a clean and jerk?” Well lucky you, we’re hold a clean and jerk clinic 9/23/17 @10AM, just 2 weeks before the event!
Community Workout, Family Fitness and Olympic Lifting Clinic
It’s about time for another Back Alley Community Day!
North Central is our stomping ground and we’ll take any opportunity to show our friends and neighbors how much we love our neighborhood!
Here’s the low down:
8AM: Open workout for all the adults to join in on some Fit Fun.
9AM: Bring the whole family for some much needed quality bonding time. You’ll be amazed how much your kids love working out with their parents. It’s like Sunday dinner…in the gym!
10AM: Clean and Jerk Clinic. 10/7 is our annual fall fundraiser, and you’re not going to want to miss it! This year the even will be Grace Gone Gold! If you’re a little rusty or have never even touched a barbell, let us do what we do best and teach you come skills!
Second Annual Cornhole Classic
Join us Saturday, September 2nd, for Back Alley’s 2nd Annual Cornhole Classic!
This year we will be teaming up with the Special Olympics of Arizona to raise some money & throw some bags!
Entry fee is $40 per two-person team. (cash or checks to Special Olympics of Arizona please) The winning team takes half the pot and the remaining money will go to Special Olympics of Arizona!
To secure your spot, email firstname.lastname@example.org with your team name.
Bean bags too heavy? There will be plenty of other activities like beer pong, horse, or people watching…my favorite sport!
Hungry? We are excited to have Keri Frazier, winner of The Great Food Truck Race & Back Alley member, here with Left Coast Burrito Co.! A portion of all the sales will also be donated to Special Olympics!
We’ll also be raffling concert tickets and vacation to Rocky Point!
Festivities will start at 5pm!