Email Katy@backalleycrossfit.com to register or for more details!

Join us as we “Drop Everything” and get out fitness on!
For the next 30 days, a new challenge will be dropped daily! Each challenge will consist of body weight workouts ranging from 4-10 minutes that can be done anywhere. Complete the challenge anytime throughout the day & let us know how it went by posting your challenge pictures on social media. Don’t forget to tag Back Alley and use the hashtag #BackAlleyDropItLikeASquat! Prizes will be awarded through for participation & creativity!
Don’t forget to join the Challenge FB Page https://www.facebook.com/groups/301631631207289/about/

Who is ready for a little BURPEE CHALLENGE?! 

Starting tomorrow, May 1st, we will be starting a new challenge…50 Burpees a Day in May!

Burpees can be done all at one time or broken up throughout the day.  Burpees in workouts DO count so keep logging in to Wodifty and completing those At Home WODs to kill two birds with one stone!

 This challenge is FREE and open to everyone, so invite your friends & family to join in on the “fun!” 

Join the challenge Face Book page to encourage each other & keep yourself accountable!  

https://www.facebook.com/groups/1114856205530323/?multi_permalinks=1117467571935853&notif_id=1588207774368386&notif_t=feedback_reaction_generic

Post your pictures on FB or Instagram, tag Back Alley & use the hashtag- #50burpeesadayinmayatBA to win a weekly prizes!  

Those who sweat together, stay together!

Bring your sweetheart, friend or family member for a fun, free partner workout! This event is open to all ability levels!

8, 9 or 10 am!

Be a hero, give blood!
Visit redcrossblood.org to register!
Search zip- 85020 or date to find Back Alley’s drive!

The holiday season can be a difficult time of the year to stay active and maintain your weight. The average American gains 4-11 pounds between Halloween and New Years! This season, give yourself the gift of health by taking the “Maintain, Don’t Gain” Holiday Challenge!

There are only two components for this challenge: weekly weigh-ins and weekly workout goals! Each week that you weigh-in and/or reach your weekly workout goal, your name will be entered into a raffle for a CASH prize!

Cost is only $20 per person & all money goes to the winner!
To sign up or get more info- email katy@backalleycrossfit.com

Full description- https://mailchi.mp/backalleycrossfit/back-again-the-maintain-dont-gain-holiday-challenge

Give the gift of life this holiday season!
Appointments can be made from 8-11 am.
Visit redcrossblood.org to sign up!

Join your Back Alley family for our annual Turkey Day 5K!

5K “run” (skipping, jogging, walking, strolling, all acceptable) Meet in the parking lot of Cross Roads church at 8 am. Run will start around 8:15 am!

Bring along your friends, family, kids, neighbors, pets…EVERYONE WELCOME!

Don’t miss our annual Halloween WOD! This is a super fun workout open to anyone!
So grab your superhero costume,bunny ears and friends to start your Halloween weekend with us!

Join us for the first workout of the 2020 CF Open Season! Try your hand at the workout or bet on your coaches as they work their way through it! All money raises will be donated to the Go Unbroken fund which provides temporary financial assistance to CF coaches across Arizona.

Join us as we honor those who lost their lives protecting their community.

Heat times- 6:30, 7:45 & 9am

6 Rounds for Time
30 air squats
19 power cleans
7 strict pull ups
400 m run
(1 hour time cap)

This is a partner “in house” competition that is scalable to ANY ability level!  Teams of 2 (Co-ed or Same sex) will compete across two workouts, with an optional workout if there is a tie. Registration will be $40 a team (paid in cash the day of event)  

This will be a super fun, no pressure, day with the Back Alley Community! 

Questions?

Contact Katy- katy@backalleycrossfit.com

Let’s start 2019 with a little REBOOT! This 4 week challenge will incorporate nutrition and workouts to get us back on the right track. We will also be performing weekly benchmark workouts to measure our progress. We will again use 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 14th and finish February 15th. 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)

Nutrition: Each of us have different goals, body composition & dietary needs, so this year you can choose between a few different nutrition plans. Keto, Paleo, Whole 30, Zone, or Macros. You will choose which best suits you and stick with it for the duration of the challenge! We will earn points as follows- a perfect day will earn 5 points, Ok-ish with a few slips ups earns 3, FIASCO earns 0 points. These points will be logged into your food journal on the Wodify Rise app.

Activity: Our goal is 30 minutes of daily activity. You will earn 5 points for a 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’s 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 64-100 ounces of water daily. Set your goal before the challenge begins. 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 this 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.

Apple: https://itunes.apple.com/us/app/wodify-rise/id1327914572?mt=8
Google Play: https://play.google.com/store/apps/details?id=com.wodify.prod.WodifyRise&hl=en

The challenge cost is $20 and will be charged to your Wodify account.

Once again, use your wodify log-in information and the challenge will automatically be synced to the app! Once the Challenge starts on the 14th, you can access your daily tasks, log your points, and communicate with others who are participating in the challenge!

Please email katy@backalleycrossfit.com if you have any questions!

This holiday season, give the gift of life!

Back Alley will be partnering with Red Cross for our first annual holiday blood drive!
12-5pm
To register visit redcrossblood.org
Sponsor Code- backalley

Help make a huge difference in the lives of children around the world this holiday season. Join us as we help Feed My Starving Children to hand-pack 2 million nourishing meals in one weekend!

Reserve your spot today! https://www.fmsc.org/join-group?joincode=8E32GV

*ages 5 & up
*3-5pm
*Phoenix Convention Center

Join us in honoring those who served!
5am, 8, 9 & 10 am! All Level Hero WOD!

Start your Thanksgiving morning off right by doing something healthy with your Back Alley Family!

5k “Run” (skipping, jogging, walking, strolling, all accepted) Meet in the parking lot of Crossroads Church (Central & Northern) at 8am, run will start around 8:15am!

Bring along your family, friends, kids, pets, neighbors…EVERYONE WELCOME!

October is Down Syndrome Awareness Month. We invite you to support all individuals with Down Syndrome by walking and or donate to our 2018 DS Network of AZ Buddy Walk. DSNetwork of Arizona’s mission to educate, support and advocate for those in our community impacted by Down syndrome.

How Can You Participate?
Every time you check-in on FB or tag Back Alley in a picture on Instagram, we will make a donation to Buddy Walk Arizona!

Donate or Walk with us!
We have two teams that you can support this year! Click below to register for the walk or make a donation on your own!

https://dsnetworkaz.z2systems.com/standstrongjoaquin

https://dsnetworkaz.z2systems.com/Maggiesmoovers

This year we will be raising money for an extraordinary young girl named Bridget. She is 6 years and has a beautiful little soul that is equal parts smart, spunky and sporty. She’s a little sister, a daughter, a friend, and a teammate. She loves to play soccer and wrestling with her brother which has taught her to be strong and hold her own. This is a lesson which she is putting to use now.

In February, Bridget was diagnosed with osteosarcoma, bone cancer in her leg. Unfortunately, Bridget lost her leg to this vicious disease; however, she hasn’t lost her spirit! In the last few months she has been kicking butt through many rounds of chemo and has also learning to walk with her her prosthetic!

Tournament details:
This is a double elimination tournament. Brackets will be set in advance and first game time will be sent out before the event.

Entry fee is $100 per two-person team. (cash collected at the event)

Bean bags too heavy? There will be plenty of other activities like beer pong, horse, or people watching…

Hungry? Once again, the amazing Keri Fraizer, winner of The Great Food Truck Race & Back Alley member, will be slinging delicious burritos with her crew, Left Coast Burrito Co!

Got Kids? Impact gymnastics is jumping on board too and will offer Open gym from 5-7pm. $10 per child. All money collected from open gym will also go to Bridget!

Like Prizes? We have a plethora of prizes that will be raffles off though the night! Some prizes include: Ping golf bag, Biltmore golf passes, concert tickets, Impact Gymnastics tuition, spa treatments and more! You do not have to be present to win!

Can’t make it? Donations will be accepted the week leading to the event. You can also purchase raffle tickets in advance. You do not have to be present to win.

If you have questions or would like to donate a raffle prize, contact Katy, (602) 518-5231/ katy@backalleycrossfit.com

On June 30, 2013, we tragically lost 19 members of the Granite Mountain Hotshot Crew to the Yarnell Hill Fire. This event is to honor these men and give back to the community they protected. One of our original members, Whitney Norris, lost her cousin Scott on this tragic day. Let’s honor his life and the others by participating in the annual “Hotshots 19” WOD.

This is a free event; however, we hope that you will consider making a donation directly to the Prescott Firefighter’s Charities which is a non-profit set up to support the surviving families of these heroic men.

We will run 3 different heats, 6:30am, 7:45am & 9am. Each heat will have a one hour time cap. Upon registration, heat times will be selected. First come, first serve.

Questions- katy@backalleycrossfit.com

HOTSHOTS 19-
6 rounds for time
30 air squats
19 power cleans (135/95)
7 strict pull-ups
400 meter run
(1 hour time cap)
*scaling available for all fitness levels

Hey Ladies! Join us for a fun night of Wine and Yoga! Bring your mat, wine to share and a friend!

Back by POPULAR demand, or the demand of a few crazies who like pain, the 2018 Back Alley Burpee Challenge!

The challenge kicks off this Sunday, July 1st, and continues through the month of July! The BURPEE challenge is simple: complete 50 burpees a day for the month of July for a total of 1,550!

Here are the details:

*Burpees can be done all at once or split throughout the day.

* You can make up missed burpees, but you can’t get ahead. This gives you an opportunity to take a recommended rest day now and then and make up the burpees the next day.

*Burpees done in a workout CAN be used towards your daily total!

*Get creative and document your Challenge! Burpees on the beach, on a plain, on a train…the options are endless! Snap a pic and post them on social media. #burpeechallenge2018 & #backalleycrossfit

*HAVE FUN!!

Registration is $20 which includes a SWEET shirt to prove that you are one BAM and completed the challenge!

Get those tank tops out, biceps tan, and teams secured because Suns Out Guns Out is BACK! This is a team “in house” competition that is scalable to ANY ability level!

Teams of 4 (2 males & 2 females) will compete across two workouts, with a possible third.  Registration is $80 a team ($20 a person)- payment can be made in cash the day of the competition or charged to your wodify account.  

There are two divisions, scaled and RX. If you guys are trying to decide on which division to sign up for, the following movements will be included in the RX workout: single arm DB snatch (50/35), Toes to bar, comfortable with DL, hang cleans, and thrusters….along with basic body weight movements. 

This will be a super fun, no pressure, day with the Back Alley Crew! 

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.

“All disease begins in the gut.” – Hippocrates

Hippocrates said this more than 2,000 years ago, but we’re only now coming to understand just how right he was. Research over the past two decades has revealed that gut health is critical to overall health, and that an unhealthy gut contributes to a wide range of diseases including diabetes, obesity, rheumatoid arthritis, autism spectrum disorder, depression and chronic fatigue syndrome.

In fact, many researchers believe that supporting intestinal health and restoring the integrity of the gut barrier will be one of the most important goals of medicine in the 21st century.

Join us, Saturday March 31 at 11am, as our very own Kelly Liston (blogger at www.ohlardy.com, real food educator and healthy lifestyle coach) shares with us the importance of gut health and simple things we can do to heal and support our guts!

It’s been a few years but the Valentine’s Throwdown is back! This is a partner “in house” competition that is scalable to ANY ability level! Teams of 2 (Co-ed or Same sex) will compete across two workouts, with a third workout for the top 4 teams. Registration will be $40 a team (paid in cash the day of event)

There are two divisions, scaled and RX. The following movements will be included in the RX workout: burpees, box jumps (24/20), pull ups, wall balls (20/14), double unders (one partner can technically do all doubles), deadlift (185/135).

Scaled division will include: burpees, box step ups (24/20), jumping pull ups, wall balls (14/8), singles, deadlift (135/95)

This will be a super fun, no pressure, day with the Back Alley Community!

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 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. pat@backalleycrossfit.com

$20 each and available in:
Men’s t-shirt: S-XXL
Women’s t-shirt: S-XL
Women’s tanks: S-XL

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.

Apple: https://itunes.apple.com/us/app/wodify-rise/id1327914572?mt=8
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!

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!