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CLASSES CANCELLED: Tuesday, Nov. 26

CLASSES CANCELLED: Tuesday, November 26

Due to blizzard-like conditions and an expected 5-10 more inches of snow, we will have no classes today. Dwight will be at the gym from 8:30 a.m. to noon if anyone would like to brave the roads for open gym.

Keep an eye out here and on social media for updates, and be safe out there!

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The Weekly Preview

We are entering the second week of our cycle and moving into some fun new movements along with ramping up some of the progressions we started last week. Remember, we are on an 8 day cycle, so what you saw Monday, you will see on Tuesday and what you saw on Tuesday you will see on Wednesday. These workouts will have a similar vibe to them with a twist or progression to keep us improving and get better week to week on the focus points of our programming for this training block.

Monday: Intervals and Stability!

4min AMRAP
5 Jump Squats + Lateral High Knees x 25ft/direction ( Alternating Rounds with Partner)

2min Rest

4min AMRAP
D-Ball Carry x 100ft Alternating Rounds with Partner

2min Rest

4min AMRAP
10 Jumping Lunges + Lateral Shufftle x 25t/direction (Alternating Rounds with Partner)

2min Rest

4minAMRAP
Double KB Overhead Carry x 100ft Alternating rounds with partner

Tuesday: Weightlifting and Strength Work

*Today we are learning a new skill…. The Barbell Split Snatch!

Weightlifting Focus
EMOM x 12min *increasing load as appropriate
1 Split Snatch (Right Foot Forward)
1 Split Snatch (Left Foot Forward

Strength
E2:30MOM x 10min
6 Back Squats at 70%
8 Hip Thrusts *trying to increase from last week

Wednesday: Midline Madness

Interval Conditioning
4min AMRAP
20/15 Cal Bike
15 GHD Sit-Ups
10 Alternating Dumbbell Step-Ups at 35#/25# (per hand)
Max Effort Toes to Rings

R: 90sec
x4 Sets

Core Work
1min Hollow Rock
30sec Rest
45sec Hollow Rock
30sec Rest
30sec Hollow Rock
30sec Rest
15sec Hollow Rock

R: 2min then repeat

Thanksgiving Thursday: Classes at 8:30, 9:30, 10:30am

“Hollyman” *In Teams of 2 until completion
30 Rounds For Time
5 Wall Ball Shots (20/14 lb)
3 Strict Handstand Push-Ups
1 Power Clean at 80-85% of 1RM

Friday: Aerobic Builder

EMOM x 30 minutes *Intensity at 70-75% RPE
1: Bike
2: KB Farmer Carry 70/53
3: Jumping Lunges
4: Hollow Hold
5: Burpee Paralette Overs
6: HS Hold

Saturday: Strength and Team WOD

Strength
Deadlift From Blocks
E3MOM x 12min (4 Reps *at increased load from last week)
Barbell is set up just above knee – adjust blocks appropriately (same height as last week)

Partner AMRAP
10min AMRAP
10 DB Renegade Rows at 35#/25#
*While Partner Holds Plank
8 DB Power Cleans (each partner) at 35#/25#
*while partner holds DB OH at 35#/25#

Sunday: Capacity Work

16min AMRAP
3 Burpee Pull-Ups
6 Box Jumps at 24”/20”
8 Medball Clean at 20#/14#
12 Double Unders

Secret Core Finisher!

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Turkey Challenge 2019, Sanitas Heat Times

This weekend, the MBS Turkey Challenge is celebrating its 10th anniversary! This is the biggest and baddest competition that Colorado has to offer, and we have tons of athletes competing. Come show your support either Saturday or Sunday (or both!) at the Sports Stable in Superior. You don’t want to miss this! Here are the […]

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CrossFit, Evolved

Here at Crossfit Sanitas, we put a lot of thought into the workouts you see on the whiteboard. For the last 7 years, our goal has been to make sure you get a great workout. Now, we want to ensure that you get even more. Over the past few weeks, the coaches and I have […]

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Somehow I Manage: A Michael Scott Story about Tom Baker

Okay, so I had no idea what to title this post, so I figured a little nonsense would be best. As of December 1, my professional career at CrossFit Sanitas will be coming to a close. After 7 years of managing the gym, it’s simply time for a change. I’m excited to pass along the […]

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Open Gym

At CrossFit Sanitas, we want you to have the freedom in the gym to get everything you need. Whether that’s accessory work, extra mobility, skill training, or making up some strength work — it’s important to us that you have the space for all of your fitness needs in and out of class. Open gym […]

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2019 Member Survey Results + A New Benefit for Unlimited Members

Thank you all for taking the time to fill out our survey. We had more than 150 responses! First I’ve listed what you asked for and how we plan to address the things you mentioned. At the bottom, I included some of the things you collectively love about Sanitas and a new, free benefit included […]

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We Get It. You Hate Snatching. So Why Do We Do It?

The snatch. Either you love it, or like most people, you avoid it. The snatch challenges me, and it makes my weaknesses so obvious. Good snatch technique requires many components: Strength – The ability of a muscular unit, or combination of muscular units, to apply force. Flexibility – the ability to maximize the range of […]

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The Weekly Preview November 18th (New Cycle Starts)

Monday: Weightlifting and Lower Body Strength Emphasis Weightlifting Power Snatch Every 90sec x 8 Sets 1.1.1 at 70% of 1RM Power Snatch Strength E2:30MOM for 7:30 (3 Sets of Each) B1) Back Squats 8 Reps at 60% of 1RM B2) Hip Thrusts 8 Reps at Challenging Weight Core Work 3x 10 tuck crunches 10 side […]

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New Cycle Starts Monday

Hope everyone is enjoying the week and celebrating the end of the Open and our last 7-week cycle. The coaches have come together and helped to create a thoughtful balanced program for the next 8 weeks. Although we really enjoyed knowing what was coming on each day of the week during the last cycle, we […]

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