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

National Expert in Sports Medicine, Nicole Haas

Did you know that our in-house physical therapist, Nicole Haas is a national expert in sports medicine and injury prevention? And did you know that she is often featured as a topic expert in articles for Outside Magazine (and many others as well)? Even better, she’s here at Sanitas to help get folks with those nagging aches and pains that she can help go away… or prevent.

Coming Soon: Ask a PT

Nicole will also be around for ‘Ask a PT’ sessions in the upcoming weeks, so keep your eyes peeled for more details when you can get free medical advice or ask a quick question about why something hurts.

Recent Articles by Nicole in Outside, HuffPost, and More!

Learn More about Nicole’s Services or Book a Session!

Book a session with Nicole Here

Read More

The Weekly Preview 11.04.19

This is the last week of progressions on this 6-week cycle before having our retest week starting November 11th! Get ready for a fun challenging week that will be sure to set you up for some great performances on those benchmarks. And yes, this means we have one more week of that long aerobic progression where we are building up to 48 minutes of consistent work.

Monday: Weightlifting Monday

EMOM x 10min
Hang Squat Snatch x 1 Rep increasing in load

10min AMRAP
5 Hang Squat Snatch at 95#/65#
10 Lateral Burpees over Bar
15 Wall Balls at 20#/14#

Tuesday: High Skill WOD Day

For Time:
100ft HS Walk Buy-In
500m Row
27 Russian KBS at 53#/35#
15 Strict Pull-Ups
400m Run
21 Russian KBS at 53#/35#
12 Strict Pull-Ups
300m Row
15 American KBS at 53#/35#
9 Ring Muscle-Ups
200m Run
9 American Swings at 53#/35#
6 Strict Ring Muscle-Ups
100ft HS Walk Cash-Out


Front Squat
Every 2min for 12min
1 Rep at 55×1 Tempo, then 3 Reps at 00X0 Tempo
*Starting at around 60% and increase load

Every 4min for 12min
6 DB SA Squat Clean Thrusters at 50#/35# (each side)
20/15 Cal Bike Sprint

Thursday: Aerobic Builder

Every 2min x 48 min
1. Row 30/24
2. Bike 34/26
3. Shuttle Run 800ft
4. D-Ball Carry 300ft

Friday: “Open WOD 20.5”

The movements that usually show up in the CrossFit Open that are yet to come up.
-Wall Balls
-Chest to Bar Pull-Ups
-Overhead Squats

Also a chipper has yet to come up and it also has never come up in the final workout of the Open. So, with the fact that this open has felt a little different than past opens, lets say that might just be the case.

For Time:
50 Cal Row
50 Wall Balls at 20#/14#
40 Chest to Bar Pull-Ups
40 Overhead Squats at 95#/65#
30 Ring Muscle-Ups

Saturday: Not a Partner WOD Day

Every 2min for 10min
10 Deadlift at 185#/125#
10 Box Jump Overs at 24”/20”
10 Toes to Bar

R: 5min

10min AMRAP
25ft Seal Walk Forward
25ft Seal Walk Backward
15 V-Ups
10sec Hollow Hold


Odd Object Strength
DB Circus Clean and Press
Every 2min for 12min
3 Reps/Side
*Choose a Challenging Weight

Upper Body Strength
Bench Press
Every 2min for 12min
5 Reps at 21X1 Tempo
*1 count pause it at chest not on chest and working on creating tension in the posterior delt/midtrap before exploding off chest

Strength Burnout
For Time with an empty barbell
100 Z-Press
100 Barbell Bicep Curls

Read More

November Member of the Month

Our November Member of the Month is Andrew Knight! He has been a member at CrossFit Sanitas for 4 years now. His anniversary is 11/3/2015 and we are very excited to celebrate with a specialized WOD on Tuesday, November 19th. Definitely come to test yourself on “The Knight Rises”. Andy is a consistent member of […]

Read More

Weekly Preview 10-28-19

Monday: Strength Back Squat (42×1 Tempo) Every 2min for 12min 4 Reps *at around 60% of 1RM Back Squat Conditioning 2 Rounds for Time 25 Toes to Bar 50 Wall Balls at 24/20 100 Double Unders Tuesday Gymnastics 12min EMOM 1) :30 Chin Over Bar Hold 2) 2-3 Toe-Nail Spot Strict Ring Muscle Ups w/Pause […]

Read More

Benefits of Bone Broth

We are very excited to add Boulder Broth to the fridge space at CrossFit Sanitas. It’s local, owned/operated/made by Sanitas athlete Kirstine Raynor, with bones sourced from Locavore Delivery, and is quite honestly, the best tasting bone broth I’ve ever had — and I’ve tried nearly all of them for sale in the area. Not […]

Read More

The Weekly Preview 10-21-19

Be ready for some fun practice this week on high-skill movements and things you have not seen in class before! We start off the week with a fun burner and weightlifting; and move through the week with some partner work on gymnastics. We’re adding to the KB Snatch as we build into a KB Flow […]

Read More

Rolfing Myth Series: Myth #5 “I will ‘fix’ you”

Check out the previous myths below! Myth #1: Rolfing is painful Myth #2: That’s what I used to do in college Myth #3: I have to do the 10-Series Myth #4: It’s just a really deep massage The term “fix” implies that something is broken and not whole. You, as a human being, are whole […]

Read More

The Weekly Preview for 10.04.19

Monday: Member of the Month WOD “The Other McIlroy” 10 Rounds for Time 1 Man Maker at 50#/35# 3 Body Blasters 5 Curtis P’s at 95#/65# *20min Time Cap *Significance to numbers and movements… 1 Man Maker because that is Dan’s favorite number or so he says. 3 Body Blasters because he was born on […]

Read More

When It’s Not Appropriate to Ask Your Coach for Modifications

Every so often, athletes will come in after a week off, so excited to workout! They had been looking at the workouts each day just waiting for the right combination of movements to show up that allowed them to workout pain-free. Because, let’s be honest, some days our bodies just aren’t up for snatching, squatting, […]

Read More