I hear about a lot of effort spent on strengthening and stretching, but not always an effort to mobilize the structures around the ankle and foot to get tension off the aggravated structures. So I thought I’d share a couple quick tricks to help ensure ankles around the gym are moving happily through WODs and the rest of life (literally).

The pull-up is the ultimate upper body movement that develops a strong and defined back and arms. This is a staple movement that everyone should strive to achieve. Whether you're looking to get your first pull up or 10, follow this simple program.

When life is stressful- for whatever reason it may be- I see a significant spike in pain levels in patients no matter what body part or issue they are coming in to see me for. Life is stressful for everyone this week, and will likely continue to impact all aspects of our world for upcoming weeks and months to come. So, I wanted to share a couple tips I use with my patients (and self) to manage the roller coaster of emotions, stress, and the resultant impact on the body.

Over the past few weeks, the coaches and I have been working together to solidify what we believe to be the best approach to optimize your fitness, an evolved vision for the future of your CrossFit workout. Based on the best research, and tried and tested exercise science, we've developed programming that will ensure that you continue increasing your fitness, but in a way that's sustainable over your lifetime.

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 in monthly unlimited memberships.

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.

Did you know that our in-house physical therapist, Nicole Haas is a national expert in sports medicine and injury prevention? And did you know that she is often featured as a topic expert in articles for Outside Magazine (and many others as well)? Even better, she’s here at Sanitas to help get folks with those nagging aches and pains that she can help go away… or prevent.

We are very excited to add Boulder Broth to the fridge space at CrossFit Sanitas. It's local, owned/operated/made by Sanitas athlete Kirstine Raynor, with bones sourced from Locavore Delivery, and is quite honestly, the best tasting bone broth I've ever had — and I've tried nearly all of them for sale in the area.

The term "fix" implies that something is broken and not whole. You, as a human being, are whole and do not need "fixing".

Well, team — we did it! This marks our 4th year in a row as the "Best CrossFit Gym in Boulder" thanks to all of you!

What makes a good athlete great? And what makes a great athlete elite?

My name is Abigail Murphy and I am a licensed neuromuscular massage therapist — I am so thrilled to be joining your team!

CrossFit Sanitas changed my life in 365 days! After one year of attending and reflecting back… I am amazed at the positive change it has had on my health, strength, mobility, and mentality in a rather short amount of time. It was a hard road, though…

If you haven't heard, we were recently named the Best CrossFit Gym (4th year in a row) and Best Place to Workout in Boulder (3rd year in a row) by the Colorado Daily!

What if mental toughness isn’t about your ability to go-go-go!

Before kids, I’d been a competitive athlete since I was young, making time for difficult athletic pursuits during even the busiest times of my life. When I had my first child in 2013, exercise - a fundamental piece of my identity - came to a sudden halt.

The timer buzzes after a hard workout, and I sit down, sweaty and out of breath. I look at the person finishing up beside me and wonder how much time they have left. I get more invested with each rep, excited to cheer them on. You’ve got this! Try to finish it off! Before I know it, I’m clapping and shouting (still out of breath), encouraging my classmate to finish.

If you’ve ever met me or seen me work with patients in the gym, you know I love glute exercises. They will solve all problems in life, or at least a lot of them related to injuries in the legs and back. But what about using a loop around your thighs to activate those glutes during squats?

If you (or a friend or family member) have ever had a bout of severe dizziness or vertigo that occurs with positional changes or head turns, you know how scary and debilitating it can be. But did you know that it can often be quickly diagnosed and treated by physical therapy, and that over 90% of patients can be successfully treated with a simple maneuver?

Below are my 5 favorite exercises that kept me moving, feeling healthy and staying focused on my goals and challenges in front of me.