Giovanni


•exercise library•⠀ 💥the DEADLIFT💥⠀ Muscle groups: the whole posterior chain (hamstrings, glutes, spinae erectors, Lats, rhomboids, posterior deltoids, traps....) ⠀ •⠀ Purpose: the deadlift is truly a full body exercise, specifically strengthening/building the posterior chain. This exercise is a compound movement, meaning it utilizes multiple joints and muscle groups to perform the lift. Deadlifts build your glutes and back, help you run faster and jump higher, and can help train for better posture when done correctly.⠀ •⠀ Should you be deadlifting? ⠀ - assuming you do not have any major injuries, then yes, you should. The deadlift should be a vital and pivotal part of your training. If you haven’t done them before, then don’t be an idiot. Learn from a professional. Seek advice from more than this post itself. I won’t go through the set up and execution merely because words will not do justice

•exercise library•⠀ 💥the DEADLIFT💥⠀ Muscle groups: the whole posterior chain (hamstrings, glutes, ...


Meet coach Jenna! Jenna has played a huge role in the growth and development of Hidden Alley CrossFit. She started with HAC only months after the doors opened. At that time she was 3 months pregnant with her first child, and needless to say, she scared the sh*t out of everyone with how hard she trained. But she was in complete control of herself, and incredibly knowledgeable on limitations. She taught all of us about training through pregnancy and since then we’ve helped over 8 moms work and stay fit through there pregnancies safely and properly. ⠀ •⠀ Jenna’s work ethic is truly something incredible. There are many people who have the gift of incredible athleticism, but lack the ability to work through the intense pain of hard workouts. Jenna has both. I’ve trained hundreds of athletes, but have only met maybe 2-3 that have the ability to shut off that voice in their head telling them they can’t like Jenna can. We also know that this work ethic transfers to her life outside the gym. She has a very competitive job that she excels in, all while being a mother of two youngsters, and the wife of a total goober (coach julian). ⠀ •⠀ Thank you jenna for your loyalty and dedication to our gym. Without you we could not be where we are today

Meet coach Jenna! Jenna has played a huge role in ...








💥💥 MUST READ 💥💥 • Stay true to the process. Nothing good comes easy. Those who truly want it, who will truly give there all, will get it. It’s black and white folks, you either want it and will put in the effort, or you won’t, then you’ll point your finger at everyone/everything else. Want proof? Meet @casie_kent. Casie has been @hiddenalleycrossfit for just shy of a year. She RARELY misses a day. Tuesday in class she said “I’m over thrusters,” but guess what? She didn’t WOD dodge because of it. She showed up. She did the horrible workout (that mannnnny people skipped), and she made herself better. She doesn’t make excuses, she makes progress. ⠀ •⠀ Easy solution to those struggling with their fitness: Be more like @casie_kent

💥💥 MUST READ 💥💥 • Stay true to the process. Nothing good ...


Throwback to our first week in HAC’s second location. Some people have stayed with us, others have moved on. But each and every person that has walked through this door has made our community stronger and tighter. Hidden Alley CrossFit is thankful for ALL of you!! You just can’t replicate what has happened in this gym. ⠀ *Ohh, and there’s Dixie too... cause dogs are better than most people

Throwback to our first week in HAC’s second location. Some ...


Exercise: Farmers carry⠀ •⠀ Muscle groups trained: upper back, traps, core, legs, arms... ⠀ •⠀ Purpose: this exercise is a great tool to strengthen your core, upper back, and stabilize your shoulders. Overall it’s a full body movement ⠀ •⠀ Execution: the key is to remain in a neutral spine with shoulders down and back, rib cage down, and eyes forward. Don’t be afraid to load this movement, but be sure you can remain in a tall and neutral position throughout. Common errors are shoulders falling forward and upper back rolling. Don’t do that. Don’t be stupid. ⠀ •⠀ Equipment: something heavy... dumbbells, kettlebells, farmers bar, trap bar, barbells, buckets of sand/water... get creative

Exercise: Farmers carry⠀ •⠀ Muscle groups trained: upper back, traps, core, legs, ...