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Hand Balancing Clinic w/ Coach Matt, Tues. May 26


The goal of the course will be to provide drills and a more thorough understanding of the handstand, including both the static hold and walking. We will cover the different structures (pelvis, scapula, spine, wrist) involved in the handstand and learn how to control them when inverted. You will come away with a process of achieving the freestanding handstand and walk.
This clinic will be held on Tuesday, May 26th at 6:30pm! Cost is $45.

Prerequisite: Minimum 60 second handstand against a wall.

Click here to register!

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How to Reintroduce Foods and Learn About Your Food Sensitivities After the Clean 30


So you’ve powered through a month of clean eating, passing on grains, dairy, beans, fried foods and added sugar. Congratulations – we knew you could do it!

Was it worth it?  Take a second to evaluate how you feel. Have you seen reductions in body fat and inflammation and increases in energy, performance and muscle tone?

If so, you may wish to extend your Clean 30 for another month or two to compound the benefits.  If however, you would like to find some level of compromise between eating 100% clean and the good old days of PB&Js, Captain Crunch, Doritos and Haagen-Dazs, we strongly encourage you to use a structured food reintroduction process to highlight your food sensitivities.

To do this, add a single major food type, like dairy, every 3 days to give your body time to react. Make sure to consume a solid quantity (yes, here is your license to pig out!) so that your sensitivities are noticeable. So if you’re adding back dairy, do it at breakfast, lunch and dinner and note what happens. Sometimes you can handle a small amount but then there’s a tipping point. When you add in foods, pay attention to how your clothes fit, how your stomach feels, etc…any bloating or stomach cramps?  How’s your skin?  Any headaches?

If you have no major issues, you have license to add this food back into your diet. Wait at least 3 days and then proceed to the next food down the list.  However, if it caused problems, you can try adding it back later or you may wish to consider permanently eliminating it from your diet. It’s important to take it out of your diet for at least 3 days before you try to reintroduce another food, because you want to get back to feeling really good or you won’t get a clear picture of what could be causing the problem. If you try adding it back again and you get the same issues, ask yourself the question, “is it worth it?”.  Some things are definitely worth it for all of us, and some just are not. Once you’ve made your decision, move to the next food down the list.

Neely Quinn, who came to one of our Ladies Nights, sent over a few points to consider. In her experience as a Nutritional Therapist, the following foods are the most likely to cause problems for people – listed from most offensive to least offensive (problems being digestive problems, skin issues, migraines, and energy issues for people in that order).

  • Gluten
  • Grains
  • Dairy
  • Beans (including soy)
  • Sugar
  • Nuts and Seeds

Here’s her site for anyone that’s interested: and you can also work with her one-on-one

This topic is also covered extensively in Chris Kresser’s Your Personal Paleo Code.

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Memorial Day Schedule; How to Run Your Best Bolder Boulder!


Happy weekend, athletes!! Memorial Day weekend is here, and so is the bolderBOULDER and Ido Portal’s Movement X seminar, so it’s a big weekend for us all! 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. How […]

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Paleo Safe Carrot Pumpkin Spice Muffins


Balanced Bites has created a great paleo friendly muffin recipe! Make sure to cook these in advance for grab & go snacks. grain-free • gluten-free • dairy-free • sugar-free • sweetener-free • nut-free  PREP TIME: 15 minutes COOKING TIME: 35-40 minutes YIELD: 12 muffins Ingredients 6 eggs, beaten 1/4 cup pumpkin puree (can be canned or fresh, if fresh, cook, cook […]

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Free Nutrition Seminar, June 2 at 7:30pm


Many of us feel lost when deciding on what supplements we want to put into our bodies… ESPECIALLY before and after a WOD; Recovery Protein? Whey? Creatine? Glutamine? Amino Acids? Egg Protein vs. Soy Protein? The list goes on and on… In this seminar we will hash out: What you really need What you don’t need […]

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Huge Turnout for Sanitas Athletes’ Competition in Wheat Ridge

What a weekend it has been! CrossFit Sanitas had 7 teams compete in a local competition hosted by West Metro CrossFit and we made quite a showing, not only in the workouts, but in the cheering sections, as well! For many it was their first competition… For others it was business as usual… But whether […]

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Cheer on Your Fellow Athletes This Weekend!

We have 7 teams competing at this weekend’s competition in Wheat Ridge at West Metro CrossFit! Grab your favorite Sanitas gear and come show your support for these athletes! There is a map to the competition at the bottom of this post. Below we’ve posted their heat times so you can know exactly who is […]

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Chicken Thighs with Honey-Mustard Sauce

Keep it easy with this recipe from Balanced Bites! Yield: Approximately 6 servings. Ingredients 6 Organic Free-Range Chicken Thighs (bone-in, skin-on) 2 Tbsp Melted Butter, ghee or coconut oil 1-2 Tbsp Gluten-Free Stone Ground Mustard 1 Tbsp Raw Honey (buying it locally is ideal) 1/2 Tsp Paprika Celtic/Sea Salt (Redmond’s Real Salt is my favorite!), […]

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What to Do the Week Before a CrossFit Competition


The Spring Fling at West Metro is coming up this next weekend and we have 7 teams competing! I know everyone will do awesome and have some fun. I’m excited to see how everyone out there going hard and competing! Some of you have asked how to go about the final week of training leading […]

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Grain-Free Salmon Cakes


Balanced Bites puts a grain-free spin on salmon cakes that tastes fantastic!  Yield: Approximately 2 servings. Click here for estimated nutrition facts. Ingredients 1/4 red onion, finely chopped 1 large clove of garlic, pressed or finely chopped 1-2 Tbsp finely chopped fresh chives (set 1 Tsp aside for garnish) 1 Tsp gluten-free djion mustard 1 egg […]

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