Back Alley CrossFit Blog

All About Results: Kelly Liston

Meet Kelly!  Kelly has been crushing it at Back Alley for almost 2 years! She is a mother of 3, wife and health advocate and enthusiast! She spends her days educating others on Real Food Lifestyle where she promotes healthy life food choices by using her kitchen as her “experimenting lab” to purse her passion […]
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CrossFit Spartan: Rachel

Have you met Rachel? Rachel has been part of the Back Alley Family for over a year now! This Spartan racer and Police Sargent stays strong by crushing goals and work outs with her friends and coaches at Back Alley. Rachel came to BA with a goal to reach fitness and physical results. Being skeptical […]
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6 Week Barbell Club is Back!

Around the Box: Barbell Club kicks off Aug 8th!!! The next 6-Week Barbell Club kicks off August 8th. The sessions will be Monday at 730pm and Friday at 630pm. To insure quality coaching for every athlete, the program will be capped at 12 members. With expert programming by Melissa Patriquin and the finest coaching from […]
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Rabbit Turds, Frozen Grapefruit and Your Nutrition

Melissa’s Training tip of the Month: Nutrition Edition So, you’ve bought in. You check Wodify at exactly 2pm everyday to start your WOD strategy. You’re hitting the gym 3-5+ days a week. You plan your recovery and you drink water like a camel. You have become a fitness machine…but, you still don’t feel like you […]
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Nutrition Corner

Check out the new SFH products in the retail corner! We carry SFH because it tastes great, is affordable and there’s no extra crap in the ingredients! Their products are designed to supplement clean diets and exercise. Looking for a well balanced morning pick me up in a hurry? Check out this quick shake recipe! […]
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Have you met Janka and Cameron? This incredible couple have been members at Back Alley CrossFit for over a year now! Between full time careers, two beautiful daughters, and a busy life schedule, this couple decided to make gym time, their time! Working out alone can be a challenge. Having your significant other side by […]
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Melissa’s Training tip of the Month: The Squat

“Virtuosity and the Air Squat” Developing and maintaining a “mature” air squat is a powerful tool in your arsenal of badassery. If you train the squat with full depth and a vertical chest, you’ll start working your core and build up those muscles that are often neglected. You’ll feel more comfortable with weight in the […]
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Upcoming Event: 2016 Back Alley Burpee Challenge!

Back by POPULAR demand: the 2016 Back Alley Burpee Challenge kicks off July 1st, 2016! There are all kinds of challenges: Fitness challenges, weight loss challenges, social media challenges, hot dog eating challenges…There’s only one challenge that encompasses them all: The Back Alley Burpee Challenge! After a one year hiatus (to recover), it’s back, and […]
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Memorial Day Murph

This Memorial Day, Monday May 30th, we will only have one class at 8AM. This is an all levels class and we will all be doing the WOD Murph. Don’t worry, this workout can be easily scaled to your fitness level. If you’ve never done Murph, it’s an huge challenge and will leave you exhausted […]
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