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Strength Class Weekly Preview Oct 22-Oct 26

Monday:

Barbell Strength Work
Z-Press
Every 90sec for 12min (8 sets)
8 Reps at 55+% of 1RM Strict Press *increase weight from last week

Gymnastics Strength Work
EOMOM x 10min
Even: 2-3 Perfect Toenail Spot Strict Muscle-Ups
Odd: 20-30sec Nose to Wall Handstand Hold Shoulder Taps

Strength Metcon:
Every 5min for 20min *All Out Sprints
15 Unbroken Butterly Pull-Ups
40m Sled Sprint at 2/1 Plate added to rogue dog sled
20/15 Cal AD Bike

Core Accessory
3 Sets for Quality
30sec Single Leg Extended Hollow Hold (right)
R: 30sec
30sec Single Leg Extended Hollow Hold (left)
R: 30sec
30sec V-Sit Crunches
R: 30sec
30sec Russian Twists
R: 60sec

Wednesday:

Weightlifting
Every 2min for 12min (6 Sets)
*3 Pos Snatch (Hip Snatch, Hang Snatch, TnG Squat Snatch)

Strength
Back Squat
8 Reps Every 2min for 16min (8 Sets)
Sets 1-4 at 60%
Sets 5-8 at 65%

Strength Metcon
4 Rounds for Time
6 TnG Power Snatch at 60%
12 Push-Ups
3 Rope Climbs

Core Accessory
3 Sets for Max Quality
Max Effort L-Hang
R: 30sec
Max Effort Ring Plank Hold (external rotation through shoulder)
R: 30sec
Max Effort Prone Hold on GHD
R: 1min

Thursday Night (Only):

Weightlifting
Every 2min for 12min (6 Sets)
*3 Pos Snatch (Hip Snatch, Hang Snatch, TnG Squat Snatch)

Strength
Back Squat
8 Reps Every 2min for 16min (8 Sets)
Sets 1-4 at 60%
Sets 5-8 at 65%

Strength Metcon
4 Rounds for Time
3 Squat Cleans at 80%
12 Push-Ups
3 Rope Climbs

Core Accessory
3 Sets for Max Quality
Max Effort L-Hang
R: 30sec
Max Effort Ring Plank Hold (external rotation through shoulder)
R: 30sec
Max Effort Prone Hold on GHD
R: 1min

Friday:

Weightlifting
Every 2 minutes for 20 minutes
Squat Clean Cluster Sets
1.1 at 85% of 1RM

Gymnastics Strength Work
EOMOM x 10min
Even: Max Effort unbroken Strict HSPU
Odd: 4 Pull-Up Negatives (5sec Eccentric)

Strength Metcon
15min AMRAP
15/12 Cal Row at 10/9 Damper Settting
100m KB Front Rack + OH Carry (50m Switch)
10 Unbroken Deadlifts at 60% of 1RM

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A Note to Yourself…

Be gentle on yourself. Not every day is your best day. Not every workout is your best workout.

This day, when you are exhausted and beaten down from work, kids, and life, this workout is not a myopic reflection of who you are. You walked in the door and that is enough. You warmed up. You moved. You listened. And when you heard “3, 2, 1 go” you went. It wasn’t your best, not even close. You know you can do more. But you didn’t. And sometimes that’s okay.

It’s okay because in this moment when you are mentally, physically, and emotionally exhausted, you were kind to your body. You showed up, you moved, and you recognized that sometimes less is more.

You will have a day that is your best WOD. And when you do, remember that those best days are built on days like today when your best just meant showing up.

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Weekly Preview October 15th-Oct 21st

The Weekly Outlook and Special Announcements Hope you all had fun at Hip Hop and Saturday Night!! This week be sure to remember that we have the Monster Mash Competition being held here at Sanitas from 8am until 5pm so there will be no classes held. However you should definitely come in and cheer on […]

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Strength Class Weekly Preview 10-15-18

Monday: Z-Press Every 90sec for 12min (8 sets) 8 Reps at 50-55% of 1RM Strict Press *increase weight from last week Gymnastics Strength Work EOMOM x 10min Even: 4-6 False Grip Seated Ring Pull-Up at 40X2 Tempo (*4 Count down, 0 at bottom, explode to top, 2 count pause at chest) Odd: 40sec Nose to […]

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Support The Vertile House: Come to Caribbean Nights Gala!

Whether he’s running Streetside Studios in Boulder, is in Haiti running his orphanage, or helping Sanitas athletes and coaches find comfort in discomfort through dance (see video a the bottom of this post), Rico is an inspiration everywhere he goes. We’re incredibly excited to be helping with his organization, Vertile House, an orphanage Rico started […]

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Weekly Preview 10-1-2018 to 10-7-2018

The Weekly Outlook and Special Announcements We are heading into the final week of the Clean Challenge and working on developing those strength progressions as well as building capacity for the re-tests coming up the following week. Expect some good challenges this week and some fun workouts to build you up going into next weeks […]

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Creamy Pumpkin Apple Sage Soup

Sanitas athlete, Kathryn Kelley, has a fantastic blog focused on paleo recipes for not only you, but your dogs, too! Below is a great soup from her fall recipe collection on her blog, A Yolk of Genius (I love food puns). Here’s a little about about Kathryn and her business: I’m so happy you’ve stumbled […]

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My Trip to Haiti

Melissa Roza with kids from the Vertile House

Some of you may know that I visited Haiti this past summer (because who doesn’t want to take a trip to Haiti in the middle of summer?), but you may not know why: to volunteer with an incredible organization called The Vertile House. Founded in 2010 after the devastating earthquake that left tens of thousands […]

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The Weekly Preview 09-24-18

The Weekly Outlook and Special Announcements This week we will be having our Member of the Month WOD on Tuesday “Bryson”! Monday we will be starting off the week continuing our Back Squat progression working to increase those percentages from last week. There will be some fun workouts this week to work on skill progressions […]

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Why Goals Don’t Have to Be Measurable

I’ve been thinking a lot about goal setting recently. Every top notch athlete and coach will tell you about the importance of goals. Watching the CrossFit Games this year, I found it interesting that when the top athletes are asked how they approach a workout, many of them have much more qualitative answers than you’d […]

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