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Boulder’s CrossFit Sanitas Ranked #5 CrossFit in America by SELF.com

CrossFit-Sanitas-Best-CrossFit-in-Boulder-5-in-America-SELF

CrossFit Sanitas was recently voted the Best CrossFit in Boulder by the Colorado Daily, and now just a few months later, we’ve been recognized as the #5 Best CrossFit Gym in America by SELF.com!

Thank you so much to our incredible community for helping us achieve this great honors just 3 years in to our journey!

Triathletes and marathoners train at altitude in beautiful Boulder, and many of them are drawn to this box’s holistic, fend-off-injury approach. Expect complementary offerings like acupuncture, physical therapy and massage. — SELF.com

We also need to give a big shoutout to MBS CrossFit and Pat Burke in Broomfield for making the list at #6! You’ve played an integral role in getting us to where we are now. Thank you!

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Programming Notes, Goal Setting, and Consistent Progress (3 Part Post)

Part 1: Programming Notes

Over the course of the next few months we will be keeping a schedule that is focused on maximizing variability, while maintaining skill practice and frequency of movement patterns. There will be a pattern to the weeks, but each week will not necessarily look exactly like the week before it as this will be a 3 week wave where each 3 week cycle looks very similar, however week to week does not.

I will be implementing a strength cycle that is built around developing the posterior chain for the legs. This means there will be more Box Squatting, Sumo Deadlifts, Romanian Deadlifts, Traditional Deadlifts, and Goodmornings. The goal here is to bulletproof all the muscles along our posterior chain, primarily the hamstrings, glutes and erector spinae. This will help you maintain correct posterior, safeguard you against injury, and just plain get you stronger. There will also be an upper body strength cycle incorporated in as well that is primarily focused on the Bench, Bent Rows, and Strict Press.

We be incorporating a specific gymnastics strength cycle that I think some of you had noticed. This will be either before or after specific sessions in order to develop tendon and ligament strength, as well as provide some added volume in to allow more members to get their first pull-up, handstand push-up, and even a first muscle-up. This strength cycle will be varying from static holds, to eccentrics, to weighted versions in order to keep the body adapting and building towards greater ranges of motion as well as more reps during workouts. The WODs generally are about conditioning, so sometimes the coaches will have you scale to allow for greater speed during the workout, but we will have added strength development after the workout. An example of this was “Helen” last week. As some of you stated, the strength portion at the end of the workout was much harder than the actual WOD itself. Some of the specific gymnastics strength portions will touch on some aspects that are incorporated into our specific gymnastics classes. Again those are Monday’s and Thursdays at 9:30am and 6:30pm, and again on Sundays at 11:30am.

I would suggest to anyone that wants to get better at gymnastics skills goes to our Gymnastics Class with Coach Butts as you will get a much larger emphasis on the gymnastics strength and skill in that class that we just can’t cover in the main WODs. Be on the lookout for a blog post by Michael in the coming days to see how the next cycle is going in our gymnastics class.

Our Olympic Lifting program is on hiatus for the next month and a half. During that time I will have more consistent days of just olympic lifting skill practice that is similar to the type of programming that was specific to Barbell. We will be rotating between specific skill practice day on the Snatch one week and the next week on a specific skill practice day on the Clean and Jerk. This does not mean however that you will not see some form of oly lifting on other days of the week in the metcons, it just means we will have a more skill focused day during the week to allow for greater adaptations and skill focus.

*Because of the added gymnastics strength work which does tend to take a tole on the tendons and ligaments I will be focusing even more so than usual on making sure we have a mobility focus built into the warmup as well as the cool down. I am looking into the possibility of adding in two mobility classes during the week to allow those that want to come in and work on specific mobility exercise to do so.

Here is how the 3 Weeks will play out. Of course things might change a little and I may have to move some things around, but this is a general outline to the style you should expect in the coming months.

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1 Deadlift Strength

Endurance Style Metcon

Gymnastics Strength A1

Interval Style Metcon

Oly Specific Day Back Squat Strength

Endurance Style Metcon

Gymnastics Strength B1

Benchmark Metcon

Upper Body Pressing Strength

Team Metcon (Interval Style)

Heavy Barbell Work
2 Gymnastrics Strength A2

Interval Style Metcon

Oly Specific Day Benchmark Metcon

Deadlift Strength

Gymnastics B2

Endurance Style Metcon

Back Squat Strength

Metcon

Long Team Workout Body Building Style

Metcon

3 Oly Specific Day (Heavy Squat Cleans or Squat Snatches) Upper Body Max Effort (Bench or Push Press)

Short Fast Metcon

Gymnastics Strength A3

Short Chipper

Deadlift Strength

Leg Accessory

Hero WOD Metcon Short Fast Interval

Sprint style metcon 1:1 Rest:Work

Squat Strength Day

Gymnastics Strength B3

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Local, Pasture-Raised Meat Available at Boulder’s CrossFit Sanitas

Local meat at Boulder CrossFit Sanitas

We’ve teamed up with Locavore Delivery to provide locally sourced, pasture-raised beef and pork from small family ranches and artisan producers on the Front Range! We also have wild-caught Sockeye Salmon harvested from clean, cold, pristine Alaskan waters and shipped directly to family partners in Boulder, CO. And yes, we’re less expensive than Whole Foods! Check out […]

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Boulder’s CrossFit Sanitas Spring Clean Challenge Results!

Paleo clean challenge boulder crossfit sanitas

Thank you to everyone that made it out last week to our Clean Challenge Wrap-Up celebration! It was a blast to hang out with everyone outside the gym (in real people clothes) and enjoy some good food and drink from our friends at West Flanders Brewery! In case you missed the action, here’s the recap […]

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Ladies’ Night! Drinks and Hip Hop Dance Class!

Sanitas Ladies! Join us Thursday night for another Ladies’ Night, featuring a hip hop dance lesson and routine led by our own Vanessa Weingarten! Bring your favorite dishes, we’ll supply the alcohol for some liquid courage and entertainment! Starts at 6:30pm! 6:30pm classes will be cancelled for this event. Check out what they accomplished during […]

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Memorial Day Schedule

Happy weekend, athletes!! Memorial Day weekend is here, and so is the bolderBOULDER! For all those running on Monday, good luck, wear your CrossFit Sanitas shirts and represent all the hard work you’ve put in at Sanitas to get there. To honor our fallen this Memorial Day, we will be completing the Hero WOD named […]

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Green Tea Matcha Coconut Milk Latte

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This has become our favorite morning drink. I make mine with homemade coconut milk but it works with the cartons of coconut milk from the refrigerator section at the store…or any other milk for that matter. So why is matcha so great? 5 times as many antioxidants as any other food and 10 times other […]

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Homemade Coconut Milk

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This makes the best coconut milk and it’s super easy!  It’s great in tea, with coffee or my favorite – green tea matcha latte. Ingredients: 6 cups of almost boiling water 1 8 oz bag of organic shredded coconut (I like Let’s Do Organic and I buy it by the case on Amazon but you […]

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