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The Weekly Preview 071519

This week we have some high skill work on the docket, along with some very fun conditioning pieces meant to challenge both your muscular stamina as well as your heart! Remember that we are moving into week 3 of the wall walk challenge and will be at 15 wall walks Monday and up to 21 by Sunday. I am stoked at how many of you have made it through the first two weeks of this challenge, so keep it going!


Front Squat at 3211 Tempo

  • First number (3 seconds) is the time for descent or the “eccentric”; second number (2 seconds) is time pausing at the bottom; third number (1 second) is the time to come up or the “concentric”; fourth number (1 second) is the time you pause at the top of the rep.

Every 3min for 12min
5 Reps at PE of 70-80%

For Time:
60/45 Cal Bike
200ft Dumbbell Suitcase Walking Lunge at 35#/25#
40 Wall Balls at 20#/14# *can you go unbroken after all the legs?


Upper Body Strength
EMOM x 9min
1) Prone 90-90 x 10-12 Reps
2) Ring Face Pulls x 10-12 Reps
3) L-Sit x :15-20sec

Strength Conditioning
Every 5min for 20min
20 GHD Sit-Ups
5 Push Jerks at 60% of Jerk
10/7 Strict Pull-Ups


Aerobic Builder Day
EMOM x 30min
1) 40m Empty Sled Push
2) 10 “No Jump” Burpees
3) 250m/220m Row
4) 20 Abmat Sit-Ups
5) 10 DB Step-Ups at 35#/25#
6) 2 Wall Walks

Thursday: Focus Day

Today we are working on some skill work for the snatch. The focus today is on developing the first pull off the floor; creating tension, then developing speed as we come through the hips. We are adding in an overhead squat to the complex to work on a major weakness of this lift — overhead stability!

Weightlifting Day
Every 2min for 12min
Snatch Lift-Off to Hang + Full Snatch + Overhead Squat
*working at 60-80%

10min AMRAP
45 Double Unders
15 Overhead Squat at 75#/55#
15 KBS at 53#/35#


For Time:
800m Run
13/11 Ring Muscle-Ups
800m Run
9/7 Ring Muscle-Ups
800m Run
5/4 Ring Muscle-Ups

Rx+: unbroken, every time you drop, complete 10 burpees

*Core Conditioning Accessory today


Partner WOD Day
10 Rounds for Time:
Row 300m/275m
20 KB Goblet Squats at 53#/35#
10 V-Ups
Alternating Full Rounds


A) Bench at 31X1 Tempo (same format as described above for the squat, but an “X” means “explode”)
4 Sets x 5 Reps tough across all sets

B1) DB Incline Bench Press x 8-10 x 3 Sets
B2) Bent Over Rows x 8-10 x 3 Sets

C1) Hollow Rocks x 10-15 x 3 Sets
C2) Ring Plank Hold x 30-:40sec x 3 Sets
C3) Side Plank Hip Thrust x 8/side x 3 Sets

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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 […]

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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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