The Importance of Being Uncomfortable

One of the things I love about CrossFit is the people it attracts. They’re not afraid to take risks, to look stupid, to try something new. Very few people walk into Sanitas and already know how to snatch, walk on their hands, do a pull-up or muscle-up, etc. But after enough time and effort, people […]

Read More


How Strength Training Improves Endurance Performance

In the past, training was all about volume. Old school trainers coached that the more you ran, cycled or swam, the more endurance you’d have for each. After all, practice makes perfect, right? While the thought process was solid – because practice does improve many performance markers – too much of one thing can be […]

Read More


You Are Not a Statistic, So Stop Acting Like It

“The average of a population is meaningless to you as an individual” This quote resonated with me last night on my drive home from the gym. Many people tend to focus on how they compare to the average on the curve. If you’re on the right tail of the curve, you’re better. If you’re on […]

Read More


Core training for PR’s and bigger gains

Understanding the basics of core training will help you achieve PR’s and bigger gains. The core refers to more than just the abs. It encompasses the entire musculature of the torso, including the shoulders, scapula, abdominals, obliques, erectores, glutes, hip flexors, adductors and more. The core is responsible for transmitting forces from the upper body […]

Read More


The Most Common, and Dangerous, Word in CrossFit

I hear it all the time when I say, “How’d that workout go?!” or “Dang! You crushed that!” I get the response, “It was good, but I only did 65 pounds,” or “Yeah, but I only did knee push-ups,” Do you know how many humans would kill to be able to press, squat or even deadlift 65 […]

Read More


Preventing Elbow and Shoulder Pain in CrossFit

shoulder-elbow pain

In all my years as a coach, I have heard numerous complaints from athletes regarding tendonitis in the elbows and shoulders. Why does this keep happening and what can we do to help prevent this? If you started Crossfit in a relatively de-conditioned state and noticed pain in your elbows/shoulders 2-12 weeks after your first […]

Read More


4-Week Ring Muscle-Up Clinic Starts April 3

Ring muscle-ups are notorious in CrossFit. They’re highly coveted, yet require so much strength, shoulder stability, and coordination to nail down. By dedicating 4 weeks to this specific movement, it gives you the best opportunity to achieve your first ring muscle-up, or even improve your current abilities. This series will also have a focus on […]

Read More


Is a Nutrition Coach the Right Option for You?

We all want to look and feel good in our own skin. Be healthier, stronger, and live longer. That is why we are all at Sanitas in the first place! But that is the easy part; making it to class, working out with friends, and having a blast! Unfortunately this isn’t where real changes are […]

Read More


Get Butterfly and Kipping Pull-Ups in Time for the Open

Gymnastics Clinic

The CrossFit Open (starting February 22nd) is notorious for being heavy on high-skill gymnastics, so being proficient at chest-to-bar kipping or butterfly pull-ups will be a necessity! If you’re not doing the Open, it’s also an incredibly valuable skill to learn and practice body awareness and control through space. One of the most fundamental aspects […]

Read More