Click to see today's WOD Click to see today's WOD

Turkey Challenge 2019, Sanitas Heat Times

This weekend, the MBS Turkey Challenge is celebrating its 10th anniversary! This is the biggest and baddest competition that Colorado has to offer, and we have tons of athletes competing.

Come show your support either Saturday or Sunday (or both!) at the Sports Stable in Superior. You don’t want to miss this!

Here are the heat times for Saturday and Sunday for all Sanitas athletes.

  • Coach Dwight Upshaw – 35-39 y/o
    • Sat. Clean Ladder – 10:36a; Floater – TBD; Nasty bells – 2:54p
    • Sun. 2-2-2-3 – 10:50a; Floater – TBD; There and back – 2:56p
  • Robert “Wags” Wagner – Pro Individual
    • Sat. Clean Ladder – 11:54a; Floater – TBD; Nasty bells – 3:58p
    • Sun. 2-2-2-3 – 12:00p; Floater – TBD; There and back – 3:54p
  • Zoe Warren – Pro Individual
    • Sat. Clean Ladder – 11:32a; Floater – TBD; Nasty bells – 3:41p
    • Sun. 2-2-2-3 – 11:40a; Floater – TBD; There and back – 3:37p
  • Riley McNamara – RX Individual
    • Sat. Clean Ladder – 10:53a; Floater – TBD; Nasty bells – 3:09p
    • Sun. 2-2-2-3 – 11:05a; Floater – TBD; There and back – 3:08p
  • Connor Thompson – RX Individual
    • Sat. Clean Ladder – 10:53a; Floater – TBD; Nasty bells – 3:09p
    • Sun. 2-2-2-3 – 11:05a; Floater – TBD; There and back – 3:08p
  • Coach Nolan Parker & friends – RX Team
    • Sat. Nasty bells – 11:41a; Floater – TBD; Clean Ladder – 3:38p
    • Sun. There and back – 11:23a; Floater – TBD; Triplet – 3:37p
  • Maddy Mines, Korri Thompson, Bruce Oliver, Aaron Steiner – RX Team
    • Sat. Nasty bells – 11:22a; Floater – TBD; Clean Ladder – 3:21p
    • Sun. There and back – 11:02a; Floater – TBD; Triplet – 3:18p

Read More

CrossFit, Evolved

Here at Crossfit Sanitas, we put a lot of thought into the workouts you see on the whiteboard. For the last 7 years, our goal has been to make sure you get a great workout. Now, we want to ensure that you get even more.

Over the past few weeks, the coaches and I have been working together to solidify what we believe to be the best approach to optimize your fitness, an evolved vision for the future of your CrossFit workout. Based on the best research, and tried and tested exercise science, we’ve developed programming that will ensure that you continue increasing your fitness, but in a way that’s sustainable over your lifetime.

Our bodies feel different each day and our goals evolve as we age, change and learn. For example, an experienced athlete in their 40s with two kids will likely have different needs and goals than an athlete in their 20s who is interested in competing in CrossFit. We want to be with you every step of the way, at every stage.


Individualized Programming for Each Day

To best support you and your goals, you will now see Sanitas programming differentiated into 3 categories: 

  • FITNESS: You want to sweat and get a great workout without a red-line effort. You want to leave the gym with plenty of energy and you don’t want to be too sore tomorrow. This is also a great option if you’re already pretty sore, didn’t get enough sleep, have mobility or pain issues, or you’re unsure about today’s movements. 
  • PERFORMANCE: You’re an experienced CrossFitter and are proficient in today’s movements. You’re recovered and are ready to push yourself. 
  • COMPETITION: You’re training to compete in the sport of CrossFit. 

On your way to the gym to take a class, assess how you’re feeling that day, your goal for the class, and how you hope to feel leaving the gym. It’s likely that one of these programmed options will resonate and as always, your coach is there to help you further tailor the workout to your unique strengths, weaknesses and goals. 


How do I Choose Between Fitness & Performance?

Here are some important aspects to consider when deciding which level to opt for on any given day:



  • Strength



  • Aerobic capacity



  • Active recovery



  • Sleep



  • Soreness



  • Energy Level




How Often Should I Choose Fitness vs Performance?

We see the best results in athletes that workout 4-5x per week at Sanitas, especially if this is your main way to stay fit. Coming regularly will ensure that you don’t get insanely sore when you come into workouts, and you’ll stay consistent with what we have programmed. 

The best way to think about how often to choose ‘Performance’ vs. ‘Fitness’ is to determine whether your goal is to train or test:

  • Training is maintaining a level of difficulty during your workout that makes you sweat, but doesn’t crush you. During a training workout, your heart rate is elevated, but not close to redlining. Focusing more on training vs. testing helps you maintain fitness, but makes sure you don’t over-fatigue your body.
  • Testing is pushing yourself to the limit. When you are pushing yourself to go faster, trying to beat the person next to you, you are testing, not training. During these workouts, your body releases hormones like cortisol and adrenaline so that you can test yourself at that higher level.

If we test our limits too frequently, we can create hormone imbalances over time that lead to a plateau in results, disrupted sleep, lower sex hormones, increased soreness and retained abdominal fat. Importantly, this does not mean that we won’t test your max effort fitness at Sanitas, it simply means that we’ll do it intelligently. 


More is Better Though, Right?

There is an emotional attachment that comes with a really difficult workout. It’s a bonding experience with the people laying on the floor next to you. Plus, there’s a hormonal response (hey there, endorphins) that feels really good once you’re done. It’s one of the reasons that people fall in love with high intensity training. However, too much of a good thing is also the reason that people stop seeing results, develop sleep issues, stop recovering well, feel exhausted later in the day or create dysfunctional motor patterns or injury.


What To Expect

Over the coming weeks and months, you will be hearing more about this in the gym. Remember, more is not better, better is better. Together with your coaches, we will all work as a team to create the best program for you as an individual. We are passionate about learning as much as possible about the body and the best way to train. Above all else, we want your fitness to support your health and longevity. We want to extend your lives, improve your quality of life and create lifelong members. 


Read More

Somehow I Manage: A Michael Scott Story about Tom Baker

Okay, so I had no idea what to title this post, so I figured a little nonsense would be best. As of December 1, my professional career at CrossFit Sanitas will be coming to a close. After 7 years of managing the gym, it’s simply time for a change. I’m excited to pass along the […]

Read More

Open Gym

At CrossFit Sanitas, we want you to have the freedom in the gym to get everything you need. Whether that’s accessory work, extra mobility, skill training, or making up some strength work — it’s important to us that you have the space for all of your fitness needs in and out of class. Open gym […]

Read More

2019 Member Survey Results + A New Benefit for Unlimited Members

Thank you all for taking the time to fill out our survey. We had more than 150 responses! First I’ve listed what you asked for and how we plan to address the things you mentioned. At the bottom, I included some of the things you collectively love about Sanitas and a new, free benefit included […]

Read More

We Get It. You Hate Snatching. So Why Do We Do It?

The snatch. Either you love it, or like most people, you avoid it. The snatch challenges me, and it makes my weaknesses so obvious. Good snatch technique requires many components: Strength – The ability of a muscular unit, or combination of muscular units, to apply force. Flexibility – the ability to maximize the range of […]

Read More

The Weekly Preview November 18th (New Cycle Starts)

Monday: Weightlifting and Lower Body Strength Emphasis Weightlifting Power Snatch Every 90sec x 8 Sets 1.1.1 at 70% of 1RM Power Snatch Strength E2:30MOM for 7:30 (3 Sets of Each) B1) Back Squats 8 Reps at 60% of 1RM B2) Hip Thrusts 8 Reps at Challenging Weight Core Work 3x 10 tuck crunches 10 side […]

Read More

New Cycle Starts Monday

Hope everyone is enjoying the week and celebrating the end of the Open and our last 7-week cycle. The coaches have come together and helped to create a thoughtful balanced program for the next 8 weeks. Although we really enjoyed knowing what was coming on each day of the week during the last cycle, we […]

Read More

Baking Contest + WOD with Tom!

Hey all! To officially wrap-up my professional career at Sanitas, we’re going to blow it up big — baked goods and a WOD! I know. A real rager. You’re welcome. So what’s the plan? Meet us at CrossFit Sanitas on Dec. 7th for a super fun group workout that I’ll program, and then stay after […]

Read More

The Weekly Preview 11-11-19

We have finished up our cycle and are doing some fun re-tests this week in preparation for the next cycle starting on November 18th. This cycle will take us through the holidays and into mid-January and up to the next Clean Challenge. We will be sending out a blog post about our next block of […]

Read More