Welcome to MBS CrossFit

Our brand of fitness is unlike anything you have ever experienced before. We specialize in making you look, feel, and perform at your highest level. Our team is committed to bringing out the best in you, and helping you achieve your goals. MBS has been changing lives and improving performance with people from all walks of life since 2008. Our fitness program is fun, engaging, and effective. Come be a part of something special!

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Val getting ready for the competition.

Val getting ready for the competition.

 

Power of 3 Competition at CU Fieldhouse

Come watch our teams compete today in Boulder at the CU Fieldhouse in the Power of 3 competition. Workouts start at 9:00 am and go until roughly 4:00 pm. You can see the heat sheet here. The weather should be nice so come hang out and cheer!

 

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Normal workout schedule today at MBS – 8:00, 9:00, and 10:00 am workouts. If you are in the skills program, Forrest will be in Boulder competing and you are welcome to join our team workout at 10am.

 

Workout of the Day
In a team of 3, AMRAP 18:
P1 – Hang from pullup bar
P2 – KB swings 53/35 lb.
P3 – Row for calories

Run/hang buy-in: At “Go” and every 3:00, the team will send each member of their team, one at a time, on a 150 meter run (bus stop sign), while one other member hangs from the pullup bar (third partner rests). If, at any point while one member is on the run, the member comes off the pullup bar, each member will do 3 burpees before resuming. Each person runs once.

Score is total KB swing + calories rowed in 18 minutes.

Post your scores to the whiteboard.

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Good luck to Stacey, Michael, and Rich this weekend.

Good luck to Stacey, Michael, and Rich this weekend.

 

 

Workout of the Day
“Amanda”
9-7-5 reps for time of:
Muscle-ups
Snatches

Rx – 135/95 lb.
L2 – 115/75 lb., bar muscle ups ok
L1 – 95/65 lb., ring transitions x 2
Extra credit:
On the minute for 10 minutes:
15 Russian swings, heavy

Post your scores to the whiteboard.

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Air Paul.

Air Paul.

 

 

Open House Today from 10am-2pm

We are inviting all our Interlocken neighbors to come join us for a workout today at either 11am or 12pm. Each workout is an hour long and guests should expect to show up a few minutes to fill out a waiver. We have changing rooms and showers if needed. Wear workout clothes and bring a water bottle! If you have any questions, shoot us an email at admin@mbscrossfit.com or give us a call 720-446-8434. See you here!

 

 

Workout of the Day
In teams of 3:
First 4 minutes:
Bottom to bottom tabata air squats. All three partners work at the same time. Lowest score of all partners is kept.

2 minute rest

Next 6 minutes:
Max strict chest to bar pullups. Only one person on the bar at a time. No boxes or bands allowed. Must use partner assistance to get the reps.

2 minute rest

Next 12 minutes:
P1 – Run 200 meters
P2 – Burpee to 8″ reach (reps)
P3 – Broad jump 6/4′ (reps)

This is a running 26-minute clock. Three separate scores will be posted – lowest scored round of tabata squat, total reps of c2b pullups, total reps of AMRAP.

Extra credit:
Spend 10 minutes on lower body (quad, hamstring, calf) mobility.

Post your scores to the whiteboard.

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Tanya at the Festivus games last weekend.

Tanya at the Festivus games last weekend.

 

Interlocken Open House

Tomorrow from 10am-2pm we are inviting you to bring a co-worker in at either of our lunch workouts. You might want to remind them to bring workout clothes, a water bottle, and the towel to wipe up their tears can be optional! If they can’t make it in for a workout, they can still walk in and talk to one of us about getting started…anytime between 10am-2pm.

So, why are we inviting all our Interlocken neighbors in for a free workout? It’s pretty simple really. Working out is easier when you have a friend to do it with you. If you have multiple friends, it’s even that much easier. Imagine if we could get your boss in here??!! Would lunch breaks be extended by 30 minutes? Get him or her in here and let’s see!

10am-2pm. Invite someone, anyone in to try their first CF workout. We will take them through a good workout and answer any questions they have. Thanks!

 

Workout of the Day
“Fight Gone Bad”
Three rounds of:
Wall-ball 20/14 lb.
Sumo deadlift high-pull, 75/55 lb.
Box Jump 24/20″
Push-press, 75/55 lb.
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Extra credit:
5 Rounds
10-15 GHD situps
10-15 GHD hip extentions

Post your scores to the whiteboard.

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Getting our mobility on.

Getting our mobility on.

 

An ounce of prevention is worth a pound of cure. I’m sure you’ve heard that term used plenty of times. But, I think it’s worth repeating and reminding you how important it is to stretch and keep your muscles and joints mobilized. It would be a whole different story if we all had no jobs, hunted and gathered our own food, and slept on the beach. But, instead we wake up to an alarm clock, drive to work, sit in chairs, drive home from work, and are bombarded with technology constantly. If you think your sitting is healthy, you are wrong..read this article.

Make stretching and moving a priority. A few stretches upon waking, take the stairs versus the elevator, a few squats before lunch, a few stretches mid-afternoon, some stretching before and after your CrossFit workout, and finish with some stretching before bed…it’s not that hard and it will help you feel a ton better.

 

Workout of the Day
Clean & Jerk
Find your 1 rep max.
1-1-1-1-1

AMRAP in 10 minutes:
Clean and jerk @ 80% of 1RM

Extra credit:
3 Rounds:
1 minute front plank
1 minute right side plank
1 minute left side plank

Post your scores to the whiteboard.

 

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Doug lovin' the sled push.

Doug lovin’ the sled push.

 

Workout of the Day
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Extra credit:
Spend 15 minutes on mobility – ankles up

Post your scores to the whiteboard.

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Handstand practice.

Handstand practice.

 

 

Workout of the Day

For quality and perform in any order:
50 Kipping HSPU’s
50 Strict toes to bar

Post your scores to the whiteboard.

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Kendra.

Kendra.

 

PR Week at MBS!

Congrats to everyone that hit PR’s this week! There must be something in the water, or it’s the amazing weather we had this week. Either way, I’m loving the energy in the gym and the awesome winning attitudes. If you’re not already, join the official place to post your Personal Records – the MBS CrossFit Group Page on Facebook. It’s also where we post MBS updates, community happenings, teammates needed for competitions, and helpful Crossfit articles. Search “MBS CrossFit Group Page” and ask to join.

 

 

Workout of the Day
Bench Press
Find your 1 rep max.
1-1-1-1-1


AMRAP in 20 minutes:
Run 400 meters
21 Bench press

L3 – 135/95 lb.
L2 – 115/75 lb.
L1 – 95/65 lb.

Post your scores to the whiteboard.

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PR bell.

PR bell.

 

Workout of the Day
In a team of 3:
First 5 minutes – Run 200 meters
Second 5 minutes – 10 Yard sled push (heavy as you can)
Third 5 minutes – 7 Toes to bar

Alternate between partners with only one going at a time. Work 1: Rest 2

Extra credit:
10 minutes of quad, hamstring, and calf stretching

Post your scores to the whiteboard.

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Determination.

Determination.

 

Weightlifting Clinic this Sunday

Jessica Salvaggio will be hosting a weightlifting clinic this Sunday at MBS. There are two times available:

Morning session – 8am-12pm

Afternoon session – 1pm-5pm

The class size is going to be small, so you are going to get a LOT of personal attention.

MBS members can register for $92 (email forrest@mbscrossfit.com to sign up)

Non-MBS members can register for $115. Register HERE (registration closes at 5pm today)

What are you waiting for?? Hit a PR in your snatch and your clean and jerk this weekend!!!

 

 

Workout of the Day
In front of a clock set for 12 minutes:
1 minute of double unders
1 minute of alternating dumbbell snatches
2 minute of double unders
2 minute of alternating dumbbell snatches
3 minute of double unders
3 minute of alternating dumbbell snatches

L3 – 50/40 lb.
L2 – 40/30 lb.
L1 – 30/20 lb.

Extra credit:
10 minutes of rope climb practice. Use no feet, alternating feet, starting from butt, or L-sit variations.

Post your scores to the whiteboard –>> PLEASE USE THIS FEATURE…AT THE TOP RIGHT OF EACH POST IS A “WHITEBOARD” LINK WHERE YOU CAN EASILY AND QUICKLY POST YOUR DAILY RESULTS. TRACKING YOUR WORKOUTS ALLOWS YOU TO VIEW PROGRESS OVER TIME. IT ALSO ALLOWS THE COACHES TO SEE YOUR PR’S, ATTENDANCE, AND PROGRESS. USE IT!!!

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“Whether you think you can, or you think you can't--you're right.” - Henry Ford

“Whether you think you can, or you think you can’t–you’re right.” – Henry Ford

 

Visualization

Visualization is the act of forming images in your head. Visualization can be used, and should be used on a daily basis, regardless of what your job is. In the gym, visualization is an extremely powerful tool to help you accomplish tasks that may seem out of reach.

Practice visualizing parts of the workout – the lifts you’ll be doing, the body weight movements you’ll be doing, and the feeling you have doing them in a positive manner. Visualize your front squat with your back vertical and tight and elbows high. Visualize your pullups being strung together in easy sets with your core tight and heels and toes glued together. The more you visualize and practice, the better you will get.

There’s a rule that I use whenever I’m weightlifting…I even use it when doing some gymnastic stuff too (handstand walking in particular). It is that I never attempt the lift until I’ve already successfully done it in my head. So, before I approach the bar for a front squat, I stand in front of it and visualize un-racking it, taking a couple steps back, and sitting back into my heels, then driving powerfully out of the bottom with my back tight and elbows high. Once I’ve seen that in my head and I feel confident, then I walk to the bar and actually do it.

Visualization can be done before you even enter the gym, once you’re in your warm up, as you are warming up to your heavy weights, and as you are lifting personal records.

 

Workout of the Day
For time:
Run 800 meters
then,
5 rounds of
10 Pullups
12 Pushups

L3 – Chest to bar, deficit (25 lb. plate)
L2 – chin over, regular
L1 – modified

Extra credit:
With a partner or alone, 1 mile sled drag. Men – 3 plates, Women – 2 plates

Post your scores to the whiteboard.

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Guinea Pig Jerk

Guinea Pig Jerk

Workout of the Day

3 rounds for time:
50 wall balls 20/14
10 power clean and jerk 135/95

Extra Credit:
pull up/dip complex

 

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YouTube Preview Image

Don’t forget, Coach Emilee is doing CrossFit Endurance tonight at 5:30pm. The normal 5:30pm class is cancelled. So, please check that class out. The video above is hopefully some stuff that you will be seeing in the endurance class – running technique. I picked up POSE running a couple years ago…I never knew the importance of applying technique to running until I tried it. As silly as it may sound, there is actually a lot of technique in running efficiently. And, just like everything else, it takes practice and repetition to get it right.

 

 

Workout of the Day

Pick one, two, or as many as you’d like to get a max on.

- Snatch

- Clean and jerk

- Front squat

- Strict press

- Deadlift

- Pullups (unbroken reps)

- Handstand pushups (unbroken reps)

- Toes to bar (unbroken reps)

- Max double unders (60 seconds)

- Box jumps 24/20″ (60 seconds)

- Rope climbs (60 seconds)

 

You will have a brief warm up, then the remainder of class to complete the test. It will be best to pair up with a partner and work through the stations.

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pull ups!

pull ups!

Skill: Butterfly pull-ups

Gymnastics Workout of the Day
4 rounds for quality:
10 Strict ring rows
20 Hollow rocks
10 Strict dips

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 YouTube Preview Image

 

National Pro Fitness League (NPFL). What are your thoughts?

 

We resume normal Saturday classes today. WOD at 8am, 9am, and 10am. Skills class at 10am with Forrest (in addition to normal WOD).

 

 

 Workout of the Day

Partner WOD
Teams of two, AMRAP 20:
200 Wall balls
200 Double unders
100 Toes to bar
100 Calorie row
50 Burpee pullups

Only one partner works at a time, alternating as far as possible in 20 minutes.

 

 

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