Author: Marko

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 the other coaches, we are […]

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 for you! Otherwise, there aren’t […]

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 they will be fresher for […]

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.   RxD: 4 Rounds *Machine 15 […]

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 you can expect for the […]

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.   Every 1:00 for 10:00 3 […]

Weekly WOD Review 4/20/20

Monday   Week 3 Strength – A good weight for today’s strength would be what you used last week. If you were not able to complete the strength workout last week, go ahead and choose a weight that is around 70-75% or a moderate weight for all of your sets. You’ll be cutting the rest […]

Weekly WOD Review 4/13/20

Hello everyone! Just a few reminders moving forward in this week… 1) All conditioning workouts will be incorporated into our Zoom classes online. 2) All strength workouts will NOT be incorporated into our Zoom classes online. Other than that, enjoy the workouts for week 2 of 4! All coaches will have modifications depending on your available equipment […]

Weekly WOD Review 4/6/20

Hello Sweat Shoppers, It’s been awhile since I’ve been able to write you all some workouts! Although not the ideal situation as of this moment, I’ve prepared 4 weeks of fun workouts to keep you active, healthy, out of trouble, and sane! Before we get started on the first week of workouts, there are a few […]

Weekly WOD Review 12/16/19

Monday Just wanted to give all of you another opportunity to overhead squat if you opted to back squat instead a couple of weeks ago, or give those that overhead squatted a couple weeks ago a chance to build off of that. For the purpose of Part B, pick a weight that you can do any of the rep schemes […]