Is it worth it? You decide.

Your first CrossFit 101 workout at Back Alley CrossFit is always on us. No strings attached, no pressure.

Interested in CrossFit but not sure if you’re ready to jump right in? Are you looking to change the way you look, feel and move? CrossFit 101 is just what you’ve been looking for.

What is CrossFit 101?

CrossFit 101 is our introductory program where you will gain exposure to our basic movements and begin your CrossFit skill development in a group setting and under the watchful eye of an experienced coach. You will be introduced to intense cardiovascular workouts with a strong emphasis on proper mechanics and increased mobility. These highly-varied workouts can last for five to 30 minutes and will increase your conditioning level and fitness skills, while providing a KICK-ASS workout in a supportive community environment. “101″ workouts are great for everyone because they focus on movement quality and intensity, but……”101″ workouts are not easy and they are not just for beginners. Like all of our workout options, these workouts are scalable and can be made as difficult as one could imagine. You can stay in 101 forever or move up to CrossFit when you are ready. Classes meet daily with both morning and afternoon options.


Features of the program include:

  • Morning, afternoon and weekend classes available. Come as often as you want with opportunities 7 days a week.
  • All of the exercises are scaled to YOUR level!
  • All classes are taught by a CrossFit trained coach (CFL1).
  • Workouts are indoors, safe from the elements, with a thumping music system!
  • This program brings results! During the course of your training, your body will begin to rapidly change. We’ll encourage you to take before and after pictures to help capture your transformation.

Do I need to be in shape to join the CrossFit 101?

NO! That’s why we’re here! We want you to get as fit as possible as fast as possible! We’re invested in long term success and building a strong foundation with efficient movement will keep you in shape and injury free for years to come. When you walk through our door, you will receive elite fitness coaching. We can modify any exercise and any movement to your ability level. We estimate that 80% of the time we have to modify the workouts for our members. Since everyone does it, it’s no big deal. You’ll be amazed how quickly the modifications disappear and you’re doing things you never thought you could!

The classes are an hour long, typically incorporating a warmup, some skill work and the WOD (workout of the day). We focus on coordination, speed, endurance and core strength. We will show you how to move efficiently with correct form. The exercises are similar to the things you do every day: running, jumping, landing, squatting. Basically, the movements that are required in every day life. The workouts are low impact, different every day, always fun and never boring!