CrossFit Sweat Shop – Walnut Creek

Weekly WOD Review – 10/12/20

Monday Today’s workout will be a “Chipper” style one. If you’ve never done a Chipper before, you’re in for a treat. I recommend approaching this workout with the mindset of taking strategic breaks and managing your heart rate. You’ll notice a bit more Muscle Fatigue in this format since you’ll[…]

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Weekly WOD Review – 10/5/20

Monday Front Squats will come from the rack now that we are allowed back inside. But! If you still feel more comfortable exercising outside, that is still ALWAYS an option 🙂   Take your time with your squats today, this is a complete turn-around from what a conditioning workout would[…]

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Weekly WOD Review – 9/28/20

Monday Goal: Consistent Cals each round, building off of last Monday. For those of you who were able to attend last Monday’s class, use the Cals (12/10) from that workout as a good number to shoot for. For those that were unable to attend class last Monday, I encourage you[…]

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9/21/20 Weekly WOD Review

Monday Run ~ 2:00 Squats/Thrusters ~ 1:00 Cals ~ 1:00 Total Time/Round ~ 3:30 – 4:00   Happy Monday! I’ve included some projected times to encourage you to pick a variation that gets you close to those time domains above. Doesn’t have to be exact though, think give or take[…]

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CrossFit Sweat Shop + Kids Against Hunger

CrossFit Sweat Shop – Packing Food & Fitness (Sign Up!) Hello Sweat Shoppers! On September 19th, I have set up an event with Kids Against Hunger for us to head down and spend some time (10 – 11:30am) packing food to be sent out to children in need! Along with[…]

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Weekly WOD Review 7/20/20

Monday Introducing Squat Cleans back into Metcons. This week, you’ll start to find more complex movements in our conditioning workouts. If you don’t feel comfortable or would like to scale it, feel free! As always, get together with your coach and work together to come up with a good workout[…]

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Weekly WOD Review 7/13/20

Monday The group will be split up for this one! But Wait! It’s ok if you still want to stay in the same group as your workout buddy. Before you decide which group to be in let me explain the situation. Group 1 will start on Part A so that[…]

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Weekly WOD Review 7/6/20

Monday The calories on whichever machine you choose should take about 2:00, give or take 10-15 seconds. I encourage you to try and transition straight to the KB Swings after you row or bike, and then right to the squats. If you can do so, you are pacing correctly.  […]

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Welcome Back – Weekly WOD Review 6/29/20

Hello everyone,   Welcome back!   Before I get to the workouts, I just wanted to say I hope everyone is excited and ready for some Sweat Shop Programming!   Anyway, I wanted to give all of you some insight and reasoning behind the programming for this week and what[…]

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Weekly WOD Review 4/27/20

Monday   Week 4 Strength – This is the last week of my Strength progression. If you’ve been able to follow along, I some guidance has helped! At the very least, I hope I’ve been able to give all of you some new ideas in terms of strength formats.  […]

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