When it comes to tired, achy shoulders and longterm shoulder health, taking a little time before or after class for some accessory work can make a big difference.

As a coach, people often ask me "Do I need to be in shape for CrossFit?" This kind of question is pretty common, especially because walking into a CrossFit gym for the first time can admittedly be a little intimidating.

Toes to bar is a movement that will test your abdominal and arm strength as well as grip strength. If you’re struggling with your toes-to-bar even though it seems like you should be able to do them based on your strength and athletic prowess, then read on for some tests and solutions to help you improve upon yours.

I have a confession...

I am obsessed with that little Rx box on Wodify more than I care to admit. I let it persuade my workouts more than is appropriate.

Personal training in conjunction with attending classes is a great way to continue enjoying the awesome benefits of working out with your community while also getting the added individual attention you need.

When you’re in a workout, are you moving with a purpose or are you just moving weight? Something I still hear ringing in my ears from my military years is, "Move with intent!" That sentiment relates to CrossFit extremely well. When you’re swinging a kettle bell, are you achieving full, aggressive hip extension every time, or do you glaze over and let the kettle bell take charge for all your reps? How do you make sure you’re not going into autopilot during your workouts?

One of our favorite amenities here at CrossFit Sanitas is the cold plunge pool. Otherwise known as cold-water immersion or "cryotherapy baths," cold plunge pools are a form of cold therapy that's rising in popularity among athletes for reducing inflammation, speeding up recovery time, boosting mood and more.

No willpower to workout? Who needs it? We've got CrossFit.

We all walk around with our ‘story.’ Our posture and movement patterns have come about over time from repetitive movements, genetics, beliefs, traumas, and held emotions. These patterns have served us. However, overtime these patterns can result in pain, strain, and misalignment.

Alignment is essential to all of us, but is perhaps even more important to those of us who care about our health and are working out regularly.

After a couple years serving as a full-time volunteer for two different non-profits and experiencing various healing modalities, Emily decided to become a Certified Rolfer.

If you've been training hard and it's finally time to re-test your lifts, you should have a game plan. Here are a few rules to follow so that you're triumphant!

We couldn't be more excited to add yet another talented, fun and enthusiastic member to our coaching team. Courtney has spent the last month learning the ways of the community and we're very happy to officially announce her as a coach at CrossFit Sanitas.

Thank you, Sanitas community!

One of the leading resources for CrossFit businesses across the nation, Box Pro Magazine has chosen to feature CrossFit Sanitas as their cover story for May/June.

The gut is home to a bacterial ecosystem and a complex neural network some doctors have started to call the “second brain”. The stomach’s function is to properly digest and absorb food. When it’s not doing this properly, nutritional deficiencies develop that are linked to allergies, asthma, learning disabilities and psychiatric problems.

After my first pregnancy, CrossFit wasn’t just about having fun anymore. I had changed, and my Why followed suit. The word that immediately comes to mind is “longevity.” It’s not necessarily a desire to live as long as possible, but rather a desire to live as well as possible — not just in the present but a long time into the future.

Do it ASAP! Ideally, within 30 minutes of finishing your workout. This is your "anabolic window."

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 are surprised at what they can learn...even in their 40s, 50s and beyond.

“The average of a population is meaningless to you as an individual”

Usually the most difficult things to cut out of someone's diet are grains, dairy, sugar and alcohol. So we thought we'd brush up on the basics behind why it's good to take a break from these. Read on because knowledge = power (or willpower in this case).