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The Weekly Preview (New Cycle Starts August 12th!)

This week we are starting our new 7-week cycle. The focus for this cycle is on developing the overhead squat, “zone 4” intervals at 85-88% intensity, and static holds for our gymnastics components. Expect some really thorough warm-ups and pre-hab exercises to allow for better mobility through the ankles, hips, and thoracic spine! One new aspect you will notice is a similar pattern on the squat cycle to be completed on Mondays and Fridays. We will see lighter weights on Mondays with higher volume sets and heavier weights on Fridays with lower volume sets. Start conservatively on the static holds as these will get challenging as the time increases weekly.


A) Squat Progression Day 1
E3MOM x 12min
5 Overhead Squats + 10 Back Squats
*Starting at 60% and can increase load by feel

B) 9-13min Time Domain *15min Cap
5 Rounds For Time
30 Double Unders
20 Renegade rows (10e) at 35#/25#
10 DB Hang Squat Cleans at 35#/25#


A) Strength Accessory
EMOM x 12min
1) Slider Hamstring Curls x 10-12
2) Plank x 60sec
3) DB Curls x 10-12
4) Russian Twist x 40-50

B) Threshold Builder
For Intervals: Goal 2:30 +/-15sec
10 Deadlifts at 225#/155#
20 Box Jumps at 24”/20”
200m Run

R: 2min after each
x4 Rounds


A) Gymnastics Strength Builder
EMOM x 10min
Even: 10-15sec Dip Support Hold
Odd: 10-15sec False Grip Hold

B) Strength Conditioning *goal 3-4 Rounds
AMRAP x 10min
10 SA KB Thrusters (R) at 53#/35#
6/4 Strict Pull-Ups
10 SA KB Thrusters (L) at 53#/35#
6/4 Strict Pull-Ups


Aerobic Endurance: Time Domain 35-45min *Cap 50min
5000m/4250m For Time
E4MOM *starting at Zero
200m Run
12 “No Jump” Burpees


A) Squat Progression Day 2
E3MOM x 12min
3 Overhead Squats + 7 Back Squats
*Starting at 70% of 1RM OHS and increase load

B) Time Domain: 8-11min *Time Cap 15min
5 Rounds For Time:
3 Power Snatch at 135#/95#
5 Overhead Squats at 135#/95#
8 Strict HSPU


Partner WOD Interval Day 1:1 Work to Rest (2:30 on/2:30 off)
Alternating Rounds with your Partner
20min AMRAP
5 Body Blaster (Burpee + Pull-Up + K2E)
10 Hang Dumbbell Power Cleans 35#/25#
50 Double Unders


Grinder Style Workout *70-75% intensity, challenging core stability 
100ft D-Ball Carry *you choose the weight
25ft Plate Push at 45#/25#
25ft Plate Pull at 45#/25#
15 Hollow Rocks or 30sec Hollow Hold

R: 90sec and repeat
x 5 Rounds

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How Your Weaknesses Can Be Your Biggest Strengths

What makes a good athlete great? And what makes a great athlete elite? The recent CrossFit Games have me thinking about it, especially since Dwight programmed “The 3s” workout last week: Row 3K, 300 Double Unders, Run 3 miles.

As some of you may know, this was a 2014 CrossFit Games Championship workout. At the Games that year, the top woman finished it in 36:07, the top man in 33:03. Amazing! But, what is more amazing to me is this: Rich Froning, who won the CrossFit Games that year, finished in 38:31. Elisabeth Akinwale, 14th fittest in 2014, finished in 47:04.

Had the CrossFit Games solely consisted of the Triple 3 workout, our own Sanitas leaderboard on WODify would have been right in the pack with the best of them.

But the CrossFit Games Championship didn’t consist solely of Triple 3 that year. And fitness isn’t about any one workout, modality, nor movement. I posit to you that what makes a good athlete great (and what makes a great athlete elite) is not their strengths, but their weaknesses. Your biggest weakness is ultimately your most limiting factor, and therefore defines the boundaries of what you can accomplish.

I think we can all universally acknowledge that there is some satisfaction coming from finishing a WOD first or finding yourself near the top of the leaderboard.

But let’s take a moment to acknowledge the times you show up to a WOD knowing it’s not your WOD: not your weights, not your movements, or not your time domain. Triple 3 is in the wheelhouse (clearly) for some of the endurance athletes at our gym, posting times that some of the elites at the 2014 CrossFit Games would drool over. However, I saw good athletes at our gym (myself included) for whom that workout is not a strength push through Triple 3. Those good athletes may struggle with double-unders, or running, or endurance in general (like me). But we showed up, and we did the work.

It takes a different type of strength to take on challenges that only highlight your weaknesses. This is where growth happens. Those times posted at the bottom of any leaderboard are important, and praiseworthy. Those are the times of people who are in the process of becoming great athletes.

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Programming Outlook (August 12th – September 29th)

The upcoming block of programming for CrossFit Sanitas is built upon a thought-out weekly structure centered around some key components that your coaches have noticed could use more attention. With that, we have come up with some great ideas to keep things fun and exciting while driving capacity upward in our strength lifts, aerobic zones, […]

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The Weekly Preview 080519

This week we are starting it off with a bang with our Member of the Month Workout “German” on Monday! The rest of the week we get into testing some 1RMs. We have the Front Squat, Power Clean, Back Squat, Bench Press, Weighted Strict Pull-Up, and 50ft Farmers Carry on the agenda! Member of the […]

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Accelerate Your Results! Join the Clean Challenge Starting Aug 26!

Our goal is to make this the biggest Clean Challenge we’ve done to date! We firmly believe we’ve set it up for the highest level of success, without making you feel like you’re sacrificing very much at all. This 4-week challenge will have one winner, the individual who gets the most points by completing a […]

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Winner of the Wall Walk Challenge and the Water Challenge

Wall Walk Challenge Winner The winner of July’s Wall Walk Challenge is — Dave Warfel, who also wins for style points while doing the wall walks. Dave and Scott Jeffords were the only two to make it the entire month of July doing the Wall Walk Challenge. Dave had two days where he accumulated more […]

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Joint Health Seminar

Are your injuries or your mobility issues holding you back from living your life at its full potential?  Do you want to learn a daily routine to help keep your joints functioning at 100%? Join Jake Corley for a 2-day, 2 hour seminar focused on improving the health of your joints. What should I expect? […]

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August Member of the Month: German Nunez

Our Member of the Month for August is German Nunez. He is coming up on 2 years here at CrossFit Santias. For his anniversary on August 5th we will be performing his Member of the Month WOD! German has gradually increased his capacity over 2 years at CrossFit Sanitas by coming in consistently 4-5 days […]

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The Weekly Preview 07.29.19

We are finally to the last few days of the Wall Walk Challenge! A special surprise will be in store for any of those still going on day 31 of the challenge. Hint: there can only be 1 winner. As we head into the final week of July and make our way into August we […]

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The Weekly Preview 072219

This next week we are moving into the final days of our Wall Walk Challenge! Looks like there are still a half dozen pushing through and staying strong. Keep it up!! We have a good mixture of really short, fast interval workouts along with a grueling Tuesday aerobic stamina builder! Monday Strength Work: EOMOM x […]

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