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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 the competitors.

This weeks programming will entail a good mixture of specific strength work with some very challenging conditioning pieces.


“The 5-50’s”
50 DB Thrusters at 35#/25#
50 Burpees
50 DB G2OH at 35/25# *DB Double Snatch
50 Burpees
50 DB Hang Squat Cleans at 35#/25#


Today is a gymnastic strength builder!!

EMOM x 20min *5 Sets
1) 4-6 Strict Handstand Push-Ups *add deficit if necessary
2) 6-8 Inverted Rows *feet elevated and add weight plate on chest if necessary
3) 8-10 Strict Dips
4) 10-12 DB Chest Supported Rows


3x6min AMRAP/2min Rest Between each
400m Run Buy-In to Each AMRAP
10 Deadlifts at 225#/155#
20 Box Jumps at 24”/20”
30 Wall Balls at 20/14

*start where you left off and record total rounds and reps


A) Take 12-15min to Find a
1RM Hang Squat Snatch

B) EMOM x 15min (5 Rounds)
1) 50 Double Unders
2) 3 Hang Squat Snatch at 75% of 1RM
3) 10 Bar Facing Burpees


*Each for Time!! Can you go sub 5 on each one??? or even sub 3???

For Time
Thrusters at 135/95
Bar Muscle-Ups

R: 5min

Thrusters at 115/75
C2B Pull-Ups

R: 5min

Thrusters at 95/65

Saturday: NO CLASS



Body Building Sunday!! Be on the look-out for some classic body-building movements!!

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Strength Class Weekly Preview 10-15-18


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 Wall Handstand Hold

Strength Metcon:
Every 6min for 18min *All Out Sprints
8 Double KB Deadlifts at 53/35
6 Double KB Russian Swings at 53/35
10 Burpees
40m Sled Push at 3 Plates/2 Plates added to Rogue Dog Sled

Core Accessory
4 Sets for Quality
10 Ab Roll-Outs on Rower
10 Pike on Rower
20 Corescrews on GHD
20 Hip Extensions on GHD



Every 2min for 12min (6 Sets) at 70% of Max Snatch
Power Snatch + Low Hang Squat Snatch + 2 Ovehread Squats Strength

Back Squat
8 Reps Every 2min for 16min (8 Sets)
Sets 1-4 at 55% Sets 5-8 at 60%

Strength Metcon
10 Rounds for Time
10 Deficit Push-Ups at 45s/25s
10 Feet Elevated Ring Rows

Core Accessory
4 Sets for Quality
10 Strict Toes to Bar
1min Weighted Plank
:25sec L-Sit
10 Body Saw Sliders

Thursday Night (Only):

Every 2 minutes for 20 minutes
Squat Clean
1.1.1 at 80% of 1RM

Strength Conditioning
3 Sets
In 2min:
1 Power Snatch + 1 Squat Snatch + 2 Overhead Squats
2 Rope Climbs 

In 2min:
8 Strict HSPU
16 Alt Pistols

In 2min:
50ft *AHAP Farmers Carry with Farmers Carry Bars


Every 2 minutes for 20 minutes
Squat Clean Cluster Sets
1.1.1 at 80% of 1RM

Gymnastics Strength Work
EOMOM x 10min
Even: 4 x Handstand Push-Up Eccentrics *5sec lower
Odd: Max Chin-Up Hold above Bar

Strength Metcon
15min AMRAP
25ft Handstand Walk or 5 Wall Walks
2 Rope Climbs
16 Pistols
100m Farmers Carry with 70/53#

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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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September Member of the Month: Beau Bryson

Beau Bryson: Member of the Month Beau has been a member of CrossFit Sanitas for almost 5 years now and is a staple of the CrossFit Sanitas community. Watching him and his wife, Meg, crush workouts together is inspiring. It is awesome to see how much they push each other, keeping each other accountable and […]

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The Weekly Preview 09-10-18

The Weekly Outlook and Special Announcements This week kicks off the Clean Challenge! We will be having our Clean Challenge tests on Monday, Wednesday, and Friday of this week. We will be re-testing these after a 4 week phase where we emphasize progressions on workouts that should help you improve in all these areas. Expect […]

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