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Welcome New Coach Applicant: Nolan Parker

Nolan will be shadowing classes and getting a feel for our coaching staff and members over the next few weeks as he starts to transition into a part-time role here at Sanitas. You will see him jumping in WODs, shadowing, and then start to be put on as a secondary before taking over lead responsibilities of Main Class WODs if everything goes well. Nolan works full time at True Coach, an online coaching software company, so you will most likely find him at the early morning workouts, afternoon workouts, as well as weekend WODs!

Coaches are a big part of your experience at CrossFit Sanitas. So unlike many businesses, you all play a pivotal role in the hiring process for new coaches we bring on to the team. As you get to know Nolan in the gym, don’t be shy to give us feedback on what you think and if he’d be a good fit for Sanitas.

Nolan is an Air Force veteran and began his coaching journey in 2012 while studying nutrition at the University of Vermont. He interned as an assistant strength coach with the varsity hockey, soccer, and lacrosse teams. Around this same time he began training at a local CrossFit gym. He was instantly hooked as so many of us are after that first brutal WOD and signed up immediately. A few months later he began work as a coach at his local box and the rest is history. Nolan recently moved to Boulder after taking a job with TrueCoach, a software company for fitness coaches.

CrossFit Level 1 Trainer, CrossFit Kids, NASM Certified Personal Trainer, USA Weightlifting Sports Performance Coach

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The Weekly Preview 070819

Monday: Member of the Month WOD!

“Abs Like Chad”
28min AMRAP
71 Double Unders
19 Power Cleans at 95#/65#
12 Overhead Lunges at 95#/65#
12/8 Bar Muscle-Ups

Chad’s Birthday is December 28th, 1971 and his favorite number is 12. Hence why there are two 12s in the rep scheme and the the others make up 1971. Chad is a big fan of most movements, but really dislikes overhead walking lunges. His favorite style workouts are endurance style AMRAPs, so today we are going long and working on pacing this one out.


Back Squat Strength Work
Tempo at 32×1 = 3 Count Eccentric, 2 Count Pause, Explode up, 1 Breath at Top
Every 3min for 12min 5 Reps at PE of 70-80%

Today we are going fast
Front Squats at 95/65
Push Press at 95/65


Quick Feet Drills Tabata Trash Up
12min as 20sec on/10sec transition
A) Lateral High Knee Hurdles
B) Plate Toe Taps Plate
C) Lateral Speed Steps

Aerobic Stamina
3 Rounds
400m Run
2min Plank Hold
200m Farmers Carry at 53#/35#
1min Hollow Hold


Deadlift Strength
Sumo Deadlift
Every 90sec for 6 Sets
3 Reps as 1.1.1 at 60-80%

1:1 Interval Day
5 Rounds of 90sec on/90sec off
20 Air Squats
8 Burpees
Max Strict Pull-Ups


Focus is on consistency and staying steady with intervals of 2:1

5min AMRAP
25 Double Unders
5 Hang Power Snatch at 115#/75#
5 Strict Handstand Push-Ups

R: 2:30min

5min AMRAP
Run 400m
Max Cal Row in Remaining Time

R: 2:30

5min AMRAP
25 Double Unders
5 Hang Power Snatch at 115#/75#
5 Strict HSPU

R: 2:30

5min AMRAP
Run 400m
Max Cal Row in Remaining Time


Team Saturday
Teams of 3
20min AMRAP
Partner 1:
40/32 Cal Bike
Partners 2 and 3: Working on AMRAP of
15 Toes to Bar
15 Box Jump Overs at 24/20”
2 Rope Climbs


Sunday Carries and Stability
EMOM x 25min
1) 20m KB FR + OH Carry/side
2) 40m D-Ball Carry
3) 30sec Wall Sit *Holding 20#/14# Wall Ball
4) 15sec False Grip Ring Row Hold to Chest
5) Rest

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Welcome Our Newest Massage Therapist: Abby Murphy!

Hello CrossFit Sanitas! My name is Abigail Murphy and I am a licensed neuromuscular massage therapist — I am so thrilled to be joining your team! I have lived in Colorado for 4 years and have been on a health and wellness journey, looking to a number of modalities, to allow for natural healing. I […]

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The Weekly Preview 070119

We are heading into July and celebrating the week of the 4th with some fun Benchmark strength tests as well as some benchmark WODs. On the 4th of July we will be doing the hero WOD “Daniel” in celebration of Independence Day, as well as getting a group to go out and do the 4k […]

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The Wall Walk Challenge: Entire Month of July

How are those hips and ankles feeling after last month’s Bottom-of-the-Squat Challenge?! Ideally, you all gained a little more flexibility and mobility in your lower body — so for, July, we’re working on strength and stability in your upper body with a Wall Walk Challenge! But before we get into that, the winners of the […]

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Intentional Programming: The What, The Why, and The Plan!

It is our goal here at CrossFit Sanitas to cultivate an environment of teaching, learning, community, and understanding. Our team is built around individuals that are constantly learning, experimenting, and implementing new ideas while maintaining an understanding for the foundations of fitness. CrossFit is defined as “Constantly varied, functional fitness, at (relative) high intensity performed […]

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July Member of the Month: Chad Walker

Chad Walker is coming up on his 4 year anniversary with CrossFit Sanitas this July and so it’s only fitting that he is our Member of the Month! Chad is one of our most consistent members over the past 4 years. You will usually find him at the 8:30 WOD, where the shirt will come […]

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July 4th Holiday Schedule at CrossFit Sanitas

CrossFit 4th of July WOD

Check out the schedule below for the 4th of July weekend. Please read everything below carefully and let us know if you have any questions. Childcare hours will not be affected by these schedule changes. Thursday, July 4th There will only be regular WODs at the times listed below. If you have a BaseCamp scheduled […]

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The Weekly Preview 062419

This week will be a fun mixture of some mono-structural sprints, weightlifting technique, and a classic CrossFit benchmark to finish things off. And just as a heads up, here’s the plan for the July 4th weekend schedule. Monday: Focus Workout Starting off the week with a “Brick Workout”!! For those triathletes out there, you know […]

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Field Day Workouts & Group Hikes, June 22-23

Join us at Centennial Middle School track for some super fun field day workouts on Saturday, and then a group hike on Sunday! Saturday Classes will be at 8:30am and 9:30am. The gym will be closed this whole weekend, so try something new at the track! Sunday We will be doing a group hike up […]

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