Category: General

Dumbbell 101

Dumbbells in the open?! Yes, for the first time ever dumbbells have been announced to be included in this year’s open! Or Castro could be messing with all of us…either way! Here are some workouts you can run through on your own or with some equally “excited” friends of yours. First off, here is the dumbbell […]

MEGATRON: Hip Distraction Series Got tight/nagging hip issues? We present to you the “Megatron hip distraction series”. In addition to tissue work, basic stretches, and warm-up, using banded joint distraction exercises are extra helpful in alleviating joint-related issues. Like our popular “3-way shoulder mobility drill” with the band, this video demonstrates 5 of our favorite hip distraction exercises […]

The Role Of Split Lifts In Improving Athleticism

I came cross this article on Breaking Muscle written by coach Bob Takano. I really liked what he said about determining your stance, so often I see athletes that are unsure of what their width should be, this is a great way determine how far out you should be splitting. To check out more, you […]

On-Ramp Welcome/Super Bowl Endurance

Congrats to our first-of-the-year On-Rampers who finished up our 4-week program. Josh, CJ, Ethan, Erika, and Bekah did an outstanding job and are more than pumped to join you all in class. Be sure to give them a warm welcome if you see them in class. Also, as many of you will be scarfing down […]

Upside Down Stuff

Lately you may have noticed an increasing amount of wall walks, wall walks with shoulder taps, handstand holds, handstand walks, handstand push ups, etc. No matter your ability level, any of these exercises holds the same benefits for everyone! So for today, I wanted to talk a little bit about those benefits… Upper Body Strength. If […]


After a weekend away with some friends skiing and eating awesome food, I was inspired to take my meal planning and food prep to the next level. I had recently been in a food rut, making the same old thing over and over. Our friends were kind enough to make awesome meals for us, most […]

Sweat Shop Gear from SquadLocker

I recently discovered a company called SquadLocker, which prints your logo on a pretty big variety of apparel items, and since there are so many members with so many different “tastes” at the Sweat Shop, I thought it would be a great fit.  I’ve recently created a Sweat Shop store that is currently open, but […]

NorCal Masters Saturday and Sunday!

BOOM! The NorCal Masters is here! Come cheer on your BADASS masters Sweat Shoppers who will be competing at Craneway Pavillion in Richmond on Saturday and Sunday! The NorCal Masters is an annual two-day competition for Masters Athletes, with age divisions of 35-39, 40-44, 45-49, 50-54, 55-59, and 60+ in both genders. We have 9 Sweat […]

Slow Your Roll

As the open draws near, I wanted to bring up a topic that I’m sure a majority of ya’ll have heard before. Pacing! There will be plenty of opportunities to practice pacing as the open draws closer, but I wanted to use Tuesday’s workout as an example. If you didn’t get the chance to do […]

Rope Footwork I saw Nabil using this rope climb drill a couple weeks ago with one of his clients and wanted to share it with anyone who struggles with any version of wrapping the feet. This drill allows the climber to hold on to a pull-up bar while wrapping a foot on the rope.  This really […]