Thank you HAC family for providing a family in need with a magical Christmas. I truly appreciate everyone’s participation in the adoption of this family through the children’s crisis center this year! It was my first time doing this, as well as the gyms, and we plan on making this an annual drive from here on out. Once again, thank you to all who participated, it truly means the world to me, and more importantly, the family who’s Christmas will be complete because of your effort!! Merry Christmas

Thank you HAC family for providing a family in need ...





The kettlebell swing. There are two variations of a double hand kB swing: (1) the Russian KB swing and (2) the American KB swing. In this video we show the American kettlebell swing performed by Brian. This variation has a greater range of motion than the Russian kB swing. This swing goes all the way overhead, whereas the RKB ends at chest level. Without question, the American swing puts a greater demand on the shoulder joint, where the athlete performing must stabilize the kB properly once overhead. The American swing is commonly used in CrossFit for two reasons: (1) it has a longer range of motion (2) it is easier to judge a rep in competition as opposed to the Russian kB swing. If we were to argue which one is better, the answer really isn’t that simple. The Russian swing can be done for a heavier load, and with a shorter range of motion, which means the posterior chain is under tension more frequently than the American swing. With that in mind the Russian kB swing is much better at building strength and muscle than the American swing. On the contrary, the American swing is an incredible tool for conditioning as it adds a muscular endurance aspect to the movement. Nonetheless, both movements are great and if done properly can be a great tool in your program. As a coach you should always assess the athletes shoulder strength and stability before performing the American swing. If your athlete has shoulder issues, modify the movement to a Russian kB swing and potentially add weight to the movement if possible

The kettlebell swing. There are two variations of a double ...


The expansion is coming along! We’ll be adding space to our current facility, along with 2 cages for BP. If your kids play softball or baseball, let their coaches know we’ll have cage rentals through the year as well as 2 hitting coaches who have availability to take on new clients&gworldwide

The expansion is coming along! We’ll be adding space to ...


This year we are supporting a family in need. The Children’s Crisis Center has far too many families that struggle to support. We want to play a role in one of these families lives this year. This is our family. Any help would be greatly appreciate. I want them to have the best Christmas they’ve ever had

This year we are supporting a family in need. The ...



“Ok. So your hips shot up on your first pull, try to think about pushing through the ground and keep your chest up. Also, keep your lats engaged so that bar stays close and we get to a proper power position. Then I noticed you’re diving under the bar, try to actively pull yourself under. Got it? Ok go ahead and try again...” - every coach in every CrossFit during cleans or snatch day

“Ok. So your hips shot up on your first pull, ...


Testing week @hidden_alley_crossfit !! Testing weeks are always so much fun. This weeks schedule is as follows: Monday - back squat Tuesday - clean and jerk Wednesday - pull-ups and handstand push-ups Thursday - deadlift Friday - overhead squat • Can’t wait to see everyone’s numbers! Post your PR’s and make sure to enter your data in @trainheroic

Testing week @hidden_alley_crossfit !! Testing weeks are always so much ...