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Weekly Preview 042219

We’re in for a fun week — starting off the bar muscle-ups on Monday and finishing off the week with our member of the Month WOD Friday!


Workout of the Day:
E4MOM 20
40m Sled Push at 3/2 plates added to rogue dog sled
20/15 Cal Bike
6 Bar Muscle ups


Front Squats 5×3 65%,70%,77.5%,80%,82.5%

10 Min Amrap
5 Thruster 135/95
7 Box Jumps
9 Burpees


Cardio Test

3 min Max Double unders

rest 3 min

Tabata Rowing for max cals

rest 3 min

Death by 25′ Shuttle Sprints


50 cals for time on Bike


12 min to find a Heavy Power Snatch

EOMOM x 10 min
Odd: 15 push up 15 air squats
Even: 5 Power Snatches 155/105


Workout of the Day
16min AMRAP
3 Ring Muscle-Ups
4 Squat Cleans at 155#/105#
5 Burpee Box Jump Overs at 24″/20″
200m Run


Workout of the Day:
20 min AMRAP
Teams of 3
50 ft plate push 45/25 *rabbit
Max Burpee T2B
Double KB Wall sit 35/16

Plate Push across floor. Alt hands and switch after every 50′



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Welcome New Team Member, Chelsea!

We are very excited to welcome Chelsea to our CrossFit Sanitas team! She’s new to Boulder and will be working the front desk multiple days a week, usually in the early mornings, so be sure to say hi when you see her and give her a warm welcome to the community.

Chelsea was born and raised in Northwest Washington, and recently moved to Colorado to pursue her MBA at CU. She’s been an athlete her entire life, playing softball and soccer in her youth, competing in bodybuilding and powerlifting in college, and now doing CrossFit and trail running.

All of these experiences have led her to realize there is no “one-size-fits-all” approach to diet or fitness, and the best path is the one that you love and can adhere to. For her, CrossFit satisfies the part of her that enjoys moving a barbell and learning new things, while keeping her fit enough to hit the trails.

Outside of the gym, Chelsea finds joy in baking, reading non-fiction, and connecting with people.

We also wanted to share this creative essay about trail running Chelsea wrote for her application to grad school:

The trees blurred. The only sounds were of my breathing and my shoes hitting the trail. I smiled. My arms flew into the air as I ran down the trail to maintain my balance as I rounded the corner of a switchback. I had spent my childhood and adolescence hiking, but this was my first time running downhill during a day in the mountains. I felt like I was flying. Even with an athletic history, trail running was intimidating and difficult, but that was the appealing part, so I persisted.  As I ran down a trail, my daily life faded into the background; I am transported to a place where I truly feel alive.

I love the freedom that trail running provides. I feel like a kid playing in the woods. My eyes are opened like a child’s who first discovers the feeling of dirt in their hands. It is innocent and pure. Trail running is about the discovery of self and of others. Solo-runs are an opportunity to release stress, plan my week, and appreciate life. This is all accomplished simultaneously while I jump over rocks, roots, run up and over hills, and dodge branches. Group runs foster community, and add an element of friendship that I have yet to experience in any other aspect of my life. We support each other, suffer together, and enjoy the beauty our world has to offer. Trail running is a desire to push further, do better, and overcome any obstacles in life.

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Rest: The Toughest Part of CrossFit…and Life

I recently saw a proposition on Instagram: “If you’re so mentally tough, take a rest week.” What if mental toughness isn’t about your ability to go-go-go!  When I watch athletes during the CrossFit Games or at competition, it seems like mental toughness means fighting through at all costs.   But what about that rest week […]

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The Weekly Preview 040819

We have a week that’s packed with core and strict work for you all. And a big shoutout to our top 5 athletes from last month’s burpee challenge! Kathleen Dehaven has won herself a free 60-minute massage for completing 1,212 burpees during March. Kathleen Dehaven: 1212 Ashley Cohen: 1074 Mathew Gerke: 461 Meg Tufo: 407 Lydia […]

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The Sanitas Core Challenge

March was an inspiring month watching all of you get in your extra burpees each day. Kathleen and Ashley left everyone in the dust breaking over 1,000 burpees in 31 days. Kathleen is the overall winner and gets a free 60-minute massage for her badass effort! Kathleen Dehaven: 1212 Ashley Cohen: 1074 Mathew Gerke: 461 Meg […]

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The Weekly Preview 040119

We’re wrapping up the Sanitas Burpee Challenge and rolling straight into the start of the Sanitas Core Challenge! Each day we will be posting specific core exercises to target the trunk and develop better bracing techniques in order to mitigate injury-risk to the lower back. Monday: Strength: Front Squat w/4sec Pause in the Hole Every […]

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The Weekly Preview 032519

The CrossFit Open is finished! You all did such a great job testing yourself over these past five weeks! As we approach the end of the month, remember to keep up on that Burpee Challenge. We will be finishing off the month with a fun tester workout to see where you are at: 100 burpees for […]

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CrossFit Sanitas Track Practice Returns March 27

Coach-led track sessions at Centennial Middle School begin this week on Wednesdays at 6:30am and Saturdays at 8am. If you have running-based goals for 2019, or you simply want to improve this part of your fitness, try adding these sessions into your weekly training — or just join for an outdoor workout now and then! […]

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Strength Class 8 Week Strength Cycle

Over the next 8 weeks we will be progressing from higher volume and sub moderate loads to lower volume, higher intensity, and heavier weights! During this cycle you will come to see lots of accessory work targeted at fixing inefficiencies and improving muscular asymmetry. The goal is injury prevention and to prepare for higher volume […]

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