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*New* 5-Week Olympic Lifting Program Starts Oct. 10

CrossFit Olympic Lifting Practice

Starting Monday October 10th, I will be running a 5 week Olympic lifting program designed to help you strengthen your lifts, improve your barbell skills, burn fat, build muscle and give you that extra confidence in WODs. This program will meet 3 times per week; Monday, Wednesday, Friday at 7:30 am. We will be maxing out on all the lifts in the beginning and retesting our lifts at the end.


Over the course of the 5 week program we will be squatting everyday, pulling everyday, and we will be having barbell specific WODs each week for conditioning. Each day that we meet we will have loads of accessory work programed to help build strength in our core and legs. These workouts will be long and intense. In addition to these workouts I will have monostructural conditioning to be done twice per week, ideally Tuesday and Thursday. It will be up to you and your fellow barbarians to get these workouts done each week on your own (feel free to always ask the coaches or staff for help!)  Saturday and Sunday are for recovery. I strongly suggest you do not workout on these off days unless you need to make up a conditioning WOD. The volume of this program each week will be high and you will need the two days each weekend to recover.

This program will start Monday October 10th. There will be a sign up for this program. Those who sign up need to be totally committed to the process and the outcome will be amazing. Since committing to the whole program is crucial for your own success, we’re placing a bet! Here’s how it works:

When you sign up, you’ll pay us $100 to reserve your spot over the 5 weeks. You will earn the full $100 back at the end of the 5 weeks if you’ve attended at least 12 of the 15 classes! You’re only committing to the Monday, Wednesday, Friday classes for this challenge. 

If you are ready to take your Olympic lifts to the next level. Commit to improving your skills, burn fat, become a lean mean CrossFitting machine. Sign up now.

Sign Up Here

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Shrimp Lettuce Wraps


These take less than 10 minutes once you have the shrimp cleaned.

  • 1-2 lbs shrimp (steak, chicken, etc.)
  • Salt and pepper
  • 1 head butter lettuce

Optional toppings:

  • 1/2 cup cherry tomatoes halved
  • 1 cup mango chopped (frozen mangos work)
  • avocado slices or guacamole
  • 1/2 cup green or red bell pepper sliced
  • 1/3 cup red onion chopped
  • 1/4 cup cilantro chopped
  • 1/2 cup cucumber chopped
  • quick restaurant salsa

In large skillet melt refined coconut oil. Clean and wash shrimp and dry on paper towels. Sprinkle with salt and pepper and cook for 5 minutes or until pink throughout. Place shrimp inside large lettuce leaf. Top with whatever toppings sound good.

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Meatballs with Marinara


My kids love this and it’s a great way to get liver into their diet. Liver is one of the most nutrient dense foods and you can’t even taste it in this recipe. My kids prefer meatballs with marinara over bolognese, but this bolognese recipe is a much less time consuming recipe than making meatballs. […]

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Pistachio Encrusted Fish


This is very easy and relatively fast. Ingredients: 1 lb of cod, halibut or other white fish 1 cup of roasted and salted pistachios shelled 1/4 cup of olive oil 2 tablespoons lemon zest Parchment paper Preheat oven to 350. Place fish on baking sheet with parchment paper. Salt and pepper fish. Pulse pistachio nuts and […]

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New Mobility Class Starts Oct. 4 w/ Jake


We are very excited to announce that we will be hosting a Mobility class focused on Functional Movement starting on October 4th taught by our massage therapist Jacob Corley. The class is going to be focused on a combination of movements based on kinesiology, manual techniques, strengthening, and proper muscle recruitment. He will be using […]

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Quick Bolognese from Scratch


My kids love this and it’s a great way to get liver into their diet. Liver is one of the most nutrient dense foods and you can’t even taste it in this recipe. I serve it on spaghetti squash or occasionally we have it with quinoa spaghetti. I double this recipe so I have leftovers […]

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High Protein Apple Muffins for Breakfast & Snacks


I make these probably once a week. This is based on the Apple Streusel Muffin recipe from Diane Sanfilippo’s Practical Paleo cookbook, which is my favorite paleo cookbook. I add extra spices. These are easy but a bit time consuming, so I usually double or triple the recipe. They are great snacks during the clean challenge and […]

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Ananda Turmeric Latte for Inflammation


We now sell Ananda Turmeric Tonic at CrossFit Sanitas in the refrigerator. Ananda was inspired by its founder Heli’s research into natural ways to reduce inflammation by including turmeric. There are several turmeric drinks on the market, but this one has fresh turmeric root and actually tastes good. It also includes other antioxidant rich, and anti-microbial […]

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Dark Chocolate Drizzled Fruit


This is surprisingly good and is just fruit of your choice, drizzled with dark chocolate. Ingredients: Fruit of your choice – grapes work well, strawberries and blueberries are also great Dark chocolate or dark chocolate chips Wash and dry fruit and lay on parchment paper in cookie sheet. Melt chocolate on low heat over stovetop. […]

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Easy Vinaigrette


Making salad dressing from scratch takes 90 seconds and is much healthier than anything you can find at the grocery store. It’s also much cheaper and will keep for at least a week in the fridge. You can add a lot of different things to this recipe, but this is the most basic version. I […]

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