Month: May 2017

The greatest site….ever

Warning: Mostly Unrelated to CrossFit So as I have said before I am a huge fan of the website reddit and visit the site daily. Now before you discount the site because of what you may have heard from other people, I strongly urge you to try the site out yourself. Reddit calls itself the […]

Hero WODs

Great turn out for Memorial Day “Murph” yesterday! While I wasn’t able to do “Murph” yesterday, I have done it several times, and every time it is incredibly humbling. I came across an old article from the CrossFit Journal on “Murph” and the creation of Hero WODs. Check out how Hero WODs came to be […]

Game Time.

Athlete: Briana “Breezy” Gaipa CrossFit: 3 x Regional Athlete Snatch: A Lot Clean & Jerk: A Whole Lot Back Squat: Don’t Know, But It’s Probably A Lot Too Beyond The Whiteboard Level: 95 Favorite Food: Chicken! Favorite Song: Truffle Butter By now, most of you already know that Bri will be representing the Sweat Shop in […]

Improving Handstand Push-Ups

Apart from Friday being the first day of the California Regional where our very own Briana Gaipa will be competing (which you can watch the live stream of here), we have a workout with one of my favorite alternating EMOM formats. We have the deadlift paired with a gymnastic skill, and in this case it happens […]

Hydrate Yo Self

It’s that time of year again, temperatures are rising and we want to make sure you are staying hydrated. I came across hydro flask water bottles a few years ago, and I don’t leave home without mine. It keeps water  ice cold for up to 24 hours, which comes in handy on those hot Sweat Shop days! Remember […]

Featured Athlete: Chris G.

While Chris has always had a great engine when it comes to conditioning, in the past year he has made some pretty amazing gains in terms of strength and olympic lifting!  His combination of dedication, consistency and humility allow him to not only come in each day with a positive attitude and put forth his […]

You versus You

In sports and CrossFit, whether you are a competitor or someone just looking to improve, the main focus should be on yourself, what you are doing, and how you are doing it. While this seems like an over-posted topic, it’s easy to get distracted on what other people are doing and obsessing about their scores, […]


Over the past couple of weeks, you may have noticed the coaches using their phones to video an individual’s movement (clean, snatch, pull up, muscle up, etc…) and then providing feedback. Providing feedback in this matter is an excellent way to show and correct some movement faults. Sometimes, people are just unaware of what we are […]

Row, Row, Row your boat….with good technique!

Since we have a time trial row coming up this Thursday, and we also frequently use the rower, this is a good opportunity to talk about efficiency on the rower. Now in comparison with other CrossFit movements rowing is often thought of as not the most technical of movements and is often overlooked when it comes […]

Featured Athlete: Martha K.

Everyone has heard the saying “hard work pays off”, and Martha is a great example of not only hard work paying off, but consistency over a period of time paying off.  While she wasn’t able to do unassisted pullups for some time, these days you can find Martha linking together kipping pullups within a workout […]