Month: February 2017

Next On-Ramp April 17th!

Our next On-Ramp start date is Monday, April 17th at 6:45pm! While we don’t require new members to complete our On-Ramp program, graduates from the program enjoy the added benefit of learning the fundamentals of CrossFit during our 4-week program in a structured class setting. For those interested in starting CrossFit, but prefer a slower start […]

CrossFit Open Intramural Team Update

First things first.  Joel’s Dream Team is now Pain Cave Explorers. Next, I did some preliminary scoring, saw how the teams were ranking up (they were already pretty close) then placed the remaining few free agents on the teams in order of highest ranking free agent, on lowest ranking team, then 2nd highest ranking free […]

CrossFit Open 17.1 + Kale Chips

The Open is here! Workout 17.1 is a doozy! Here are the workout details: For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell […]

Olympic Weightlifting – Strength

Looking to improve your Clean & Jerk and Snatch? Check out this article! Although practicing the clean & jerk and snatch themselves are great ways to improve the lifts, there or other exercises that can help reach your long term goal and avoid any plateaus that you may have run into. A lot of the exercises […]

2017 NorCal Masters – Team Sweat Shop

Last month we had a big group of masters from the Sweat Shop competing at NorCal Masters.  DJ did an great job putting together this highlight video, especially considering the song he used came out almost 30 years before he was even born!

Butterfly Pullups Explained

With the open rapidly approaching, I know some of you are wanting to become more efficient with your pull-ups. Butterfly pull-ups are much faster than kipping, but, without proper technique, can fatigue you…fast! When I was learning butterfly pull-ups, I scoured the internet for tutorial videos and came across this one by Chris Spealler. I like […]

CrossFit Open Schedule and Intramural Team Captains!

Ok first things first, with the CrossFit Open starting this week I want to let everyone know when we’ll be running heats of the Open workouts, and which classes will be affected. The workouts are announced each Thursday afternoon at 5:00pm.  We’ll have the live broadcast on the t.v. at the gym.  During the announcement, […]

Beating Mental Blocks in Oly Lifts

I just came across this article at a perfect time as I’ve spoken to more than a handful of Sweat Shoppers about this recently; getting over the mental block on the lifts. The article is written by Greg Everett of Catalysts Athletics and I was surprised at a couple things, one being that he actually […]

Rowing Tips & Tricks

For those of you who are participating in the open, or who just want some helpful tips and tricks for rowing. I found this video that does a great job breaking down the segments of rowing. I am definitely guilty of non-efficient rowing, as some of you may have seen, so I’m looking forward to tweaking […]

Congratulations Andrew & Ashley!

Congratulations to Andrew & Ashley, who were recently married in Tamarindo, Costa Rica!  Be sure congratulate Andrew next time you see him in the gym, he’s easy to spot, with the gloomy weather we’ve been having in the Bay recently, he’s the only one at the Sweat Shop that is showing signs of being at […]