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From Shirley

Soapbox time, sorry. Just buckle in because here it comes…

Every coach and athlete has their pet peeve.  Mine is form.  And today I want to address burpees specifically.  Good timing, because the Open is about a month away and you can bet on them popping up somewhere during the month.

MBSers are known to have great form.  Our athletes get complemented on it at competitions across the Front Range and beyond.  As coaches, we drill it into our athletes from the beginning.  And as athletes we hold ourselves accountable for our movement standards.  Why oh why then,  do we continue to accept the form shown on the left as a legitimate rep? You know who you are.


Photo courtesy of CrossFit SanDiego.


In this example, hips and shoulders are NOT open.   What’s the reason for shorting the movement?  Do we hope to save fractions of a second off each burpee?  Are we simply tired and can’t manage to finish the movement?  It does take significant extra effort to stand up all the way, making sure hips and shoulders are open and we clap above our heads as we jump. Our back and abdominal muscles must work to bring the torso to full extension and we must use our lats and shoulders to raise our arms completely overhead.  Yes, it’s more work.  But isn’t that what we’re here for? Between these two examples also note how closed the chest is in the first picture.  This position does not allow the lungs to expand to full capacity. The second image shows chest up allowing the lungs to expand fully, i.e.: you get more oxygen.


The reason for movement standards is to ensure we are getting full benefit from the exercise the way it was intended; working both sides of the joint to ensure work is distributed in a manor allowing our body mechanics to function as intended.   The image on the right is how a burpee should finish. Hips and shoulders open, chest up.

So let’s get dialed in and looking sharp because the burpee train is a’comin.

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PicMonkey Collage


This class teaches your kids the movements and benefits of a functional, healthy lifestyle. We want to show them that fitness is FUN, and since they already look up to their parents and want to be like them, now they can take their very own CrossFit Kids class. It’s primarily for ages 5-10, and teaches the necessary movements for strength training while keeping weight light, manageable, and age-appropriate. Are you ready for your kid to be amped up on games and fitness for 45 minutes? Then bring them in and show them some MBS family fun at 5:15pm on Thursdays throughout the school year.

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Come help us open MBS II in style this Saturday at our Grand Opening. We will have workouts at 8am and 10:30am and clinics throughout the morning and afternoon. Everyone is welcome to show up…come for one workout, or come for it all. No experience necessary and all skill levels are welcome.

Our regular class schedule at “the Deuce” starts Feb 2nd and like the hangar, anyone interested in checking out MBS can take advantage of a FREE WEEK OF CLASSES!!!

The regular schedule at MBS II will be as follows-
M/W/F- 5:00 am
M-F 6:00am, 9:30am, 11:30am, 4:30pm and 6:00pm
Sat- 9:00am CF1 and 10:15am WOD
Sunday- 11:00am Yoga/Mobility w/Suzanne


Questions? Shoot us an email at Frontdesk@mbscrossfit.com.

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Only one class today at 7:45 AM!!!

We are hosting the CrossFit Movement and Mobility Trainer course today and will need to be out of the gym by 8:30 am. So, please show up on time and we will get a great warm up and hit this quick workout.

There is still time to sign up if you want to attend the course. Here is the link: https://www.regonline.com/builder/site/Default.aspx?EventID=1631380


Workout of the Day
21-15-9 reps, for time:
Clean (135/95)
Ring Dips

Post your scores to the Whiteboard.

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There are a few spots left for the Mobility course this Saturday.  Learn how to be a Supple Leopard. Flexibility and mobility are the fountain of youth!
Sign up here.

Still looking for team captains for our in house Intramural Competition.  Email Shirley@mbscrossfit.com.

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Starting off the week strong with a great workout.


A few Updates that were sent out in a newsletter yesterday…please email Frontdesk@mbscrossfit.com if you didn’t get the newsletter.

Schedule Updates:

– Our 6:45 AM CF1 Class is being cancelled today and until future notice. We hope you guys can make it in to our 6am or 9am WOD.

– Just a note for our evening CF1 folks, Meriah will be doing Olympic lifting instruction Friday evening at the 4pm and 5:15pm CF1 times. This is a great time to start working on your lifting technique – getting your form and efficiency down on the barbell. CF1 and regular folks are welcome, but the instruction will be focused on basics.


Upcoming Events!!!

This Saturday, 1/24 – The CrossFit Movement and Mobility Trainer course will be at our gym all day Saturday to teach you how to use bands, balls, rollers, and stretching techniques to keep you healthy and flexible. This is an athlete and/or trainer course. I’ve attended this seminar and it really is top-notch! The cost is $349 and you get to spend all day with hands-on instruction on how to maintain your body. There are only a few spots remaining: https://www.regonline.com/builder/site/Default.aspx?EventID=1631380

Saturday, 1/31 – The MBS II Grand Opening Celebration is going to be an action-packed morning of food, clinics, WODs, and hanging out. You don’t have to spend all day – you can come for a single clinic, or come for everything. It’s all free and friends and family are welcome. This is the final day that we will be offering our discounted “Founders Membership Special” for new CrossFitters to our second location. If you have friends/family interested in giving it a shot, they can pre-purchase up to 12 months of Unlimited membership for $145 on that day.

Saturday, 2/7 – JumpNrope Double Under Clinic is back at MBS. They call it a “double under” clinic, but it really is a 2-hour workshop on “how to be more efficient with a jumprope”, which applies to double unders, single unders, and even triple unders (they will challenge you!). I’ve been to their clinic twice, and loved it…in fact, probably 1/3 of our members have attended it and I always hear great things….must be why they’ve been doing these clinics for 4 years and still have packed gyms at every seminar…the coaching is great. Sign up here quickly because it will sell out.

9:30-11:30am registration link: https://www.regonline.com/Register/Checkin.aspx?EventID=1667568
1pm-3pm registration link: https://www.regonline.com/Register/Checkin.aspx?EventID=1667576

Finally, the 2015 CrossFit Open is right around the corner. We will be hitting the announced CF Open workouts every Saturday as our Workout of the Day beginning February 28th through March 28th and making it an inner-gym intramural event. It is going to be an awesome time. All skill levels welcome…even you folks that are brand new to CrossFit! Registration for the Open is LIVE at games.crossfit.com.

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From Shirley: 


This is my go to recipe.  I like to make it Sunday night and keep it in the fridge for those weeks I know I’m going to be uber busy and need something convenient and quick.  I’ve eating it for lunch… and dinner because I’m a big fan of breakfast any time of day.  Feel free to throw in all the leftover veggies you’ve got.  (Gotta love sneaking in vegetables.)  If you let it cook long enough for the eggs to be very firm, you can also eat it on the go while driving or typing or working out or trying to wrangle your 1 year old into clean clothes.

Recipe from PaleOMG

2 tablespoons fat of choice (coconut oil or butter or ghee, etc.), melted
1 large sweet potato or yam, diced
½ teaspoon fine sea salt
1½ pound breakfast sausage
½ yellow onion, diced
2 cups chopped spinach
10 eggs, whisked
½ teaspoon salt
½ teaspoon garlic powder
Preheat oven to 400 degrees. Grease a 9×12 baking dish.
Toss diced sweet potatoes in fat and sprinkle with salt
Place sweet potatoes on baking sheet and bake for 20-25 minutes, until soft.
While sweet potatoes are cooking, place a large sauté pan over medium heat. Add breakfast sausage and yellow onion. Cook until no pink remains in meat.
Place meat mixture in baking dish, add sweet potatoes and spinach then add eggs along with salt and garlic powder and mix until well combine.
Place in oven and bake for 25-30 minutes, until eggs are set in the middle.

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This year we’re doing it a little differently for the Open.  The goal is to spice up the in house competition a little and hopefully eliminate some of the performance anxiety, keeping it fun and lighthearted.
The Open athletes will be randomly broken up into 4 teams which will be lead by team captains.
Teams will be awarded points based on the following:
+1 Point – Attendance: every member of a team that completes an Open workout at MBS each week earns one point. Maximum one point per athlete per workout.
+1 Point – Top 3: every male AND female member who places among the Top 3 at MBS for each workout gets an extra point for their team.
+5 Points – Spirit: The team with the most noise, pride, and PRESENCE each week will receive 5 bonus points. (Think matching outfits, pom poms and face paint.)
+5 Points – bonus workout: The Open will have five workouts; we have a BONUS workout planned, which may take place at any time DURING the five weeks or up until a week after the last.
Prizes! We’ll have some random draws each week for prizes. The top team will also earn a GRAND prize.
WE NEED TEAM CAPTAINS! Are you a natural motivator? Are you organized and focused on success? Will you commit to leading your team to victory? Submit your name via email to Shirley@mbscrossfit.com. Team captains will be chosen by coaches.

Important Dates:
January 15: Registration opens
January 23: Final day for captain submissions
January 30: MBS Intramural teams and captains announced
February 26: Open begins
March 30: Open ends

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Registration begins January 15th for the 2015 CrossFit Open.  The Open will begin February 26th and run through March 30th.  There’s only one question: Will you participate?  The Open is a great way to see where you measure up against other athletes across the globe.  You can compare yourself to other men, women and even see how you stack up against others your age. For almost any excuse you can come up with not to, we can give you a reason to do it.

  • I’m Scared.   So are a lot of other people. They won’t let their fears get the best of them and they’ll participate anyway.
  • I’ve never done one before.  At MBS, there will be dozens of first timers. You won’t be alone.
  • I can’t do all of the movements.  Again… you’re not alone.  And with a new scaled division, that won’t be a problem.
  • If I have no chance of making it to Regionals, why should I participate in the Open?   Because it’s fun. It builds camaraderie, confidence and you will push yourself harder than you ever have before.  You’ll probably PR at least once.  Seriously.

If you’re in it for fun, GREAT! That’s the best reason to do it.  If you’re in it with a more serious intent, here is a cool little thing John O. made up illustrating how often particular movements were called for. This might help you make sure your skills are up to par for what may be in store for us.


If you’re feeling a bit apprehensive about participating, talk to a fellow athlete who has done it before.  No one regrets it, but I’ve heard plenty of people say they regret not having done it.  Sign up. Do it. Do it.

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Steve showing us some planks.

Steve showing us some planks.

We all know that feeling in a plank – the quivering quads, the butt muscles that seem impossible to fire, and the mid-line failure that happens way too soon. But, we play it off cool and just slowly elevate our butt…or round out the upper back. Nobody is getting away with it…it’s pretty obvious the difference between a GOOD plank and a BAD one.

That feeling of difficulty in the plank, should be the same feeling you are feeling in a pushup.

An honest push-up moves slowly from full extension to a point of maximum depth without “reaching” for the ground or perturbing the body’s taut, rigid, straight-line posture, and then returns rigidly to full extension. Done correctly, the push-up is a super demanding whole-body movement. Engage as many stabilizers as possible. – Greg Glassman

Pushups, when done correctly, are difficult for even the strongest of our athletes. Pushups, when done correctly, will lead to improvements on all of your pressing strength and can also lead to improvement in mid-line strength, which is beneficial to all our functional movements.

Take your time to master the pushup. Read this article, The Push-Up from the CrossFit Journal.



In an attempt to add some convenience for our members, all workouts for WOD, Strength, and CF1 will be posted in a single area, which is under the “Workouts” tab at the top of our site. Workouts will continue to get posted the night before at or around 7:30 pm. Also, you can still use our Whiteboard feature, which is that little blue circle on the top right-hand corner of the workout posting. Use the Whiteboard to track pr’s, workout attendance, and any other workout notes.

We will still post articles, updates, and pictures to our main blog area frequently. However, it will not be on a daily basis.

Here is the page where you can find the workouts: http://mbscrossfit.com/category/workouts/

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Hollow Rockers

Hollow Rockers

Gymnastics Workout of the Day

Gymnastics Strength:
7×1 weighted pistol (work up to a heavy 1)
7×1 weighted ring row (work up to a heavy 1)


For time:
Double unders

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“The minute you get away from fundamentals – whether its proper technique, work ethic or mental preparation – the bottom can fall out of your game, your schoolwork, your job, whatever you’re doing.” - Michael Jordan

“The minute you get away from fundamentals – whether its proper technique, work ethic or mental preparation – the bottom can fall out of your game, your schoolwork, your job, whatever you’re doing.” – Michael Jordan



Workout of the Day
With a partner, AMRAP 20 minutes:
3 Handstand push-ups
6 Deadlifts, 225/155
12 Pull-ups
24 Double-unders

Partners will alternate doing rounds the entire 20 minutes.


Skill – Push jerk
3 Rounds for time:
Row 500 meters
10 Push jerks (from ground)
15 Burpees

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Why do you CrossFit?

First WOD of 2015.

First WOD of 2015.


I CrossFit for my son, to stay flexible and fit enough to crawl around on the floor and play for hours on end with a very active toddler.
I CrossFit for my husband, to give him the best version of me possible: healthy, relaxed, happy and looking good naked. ;)
I CrossFit for me, for the social outlet, to push myself physically and mentally and to overcome my self imposed limitations. To feel strong and capable.
Why do you CrossFit?

Normal class schedule today.

Workout of the Day
6 rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Post your scores to the whiteboard.

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Mark winning the Keg Toss competition at the Viking Festival.

Mark winning the Keg Toss competition at the Viking Festival.


First WOD of 2015!!!
Only ONE workout today at 12:00 PM. Open gym from 1-2pm.
Friday, January 2nd – Resume normal class schedule.


Workout of the Day
In a team of two, complete for time:
40 Calories on rower
40 Front squats, 135/95
60 Burpees
60 Hang power cleans, 135/95
80 Box jumps, 24/20
80 Deadlifts, 135/95
100 One-arm KB snatch, 53/35
100 Pull-ups
200 Double unders
500 meter run

All reps are split except for the run at the end. Enjoy!

Post your scores to the whiteboard.

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Normal class schedule until this evening with only the 4:00 and 5:15 WOD classes. Cardio Flex, 6:30 WOD, and all CF1’s are cancelled. CF1’ers, please join the WOD classes. 
Thursday, January 1st – First WOD of 2015 at 12:00 PM only. Open gym from 1-2pm.
Friday, January 2nd – Resume normal class schedule.


Workout of the Day
21-18-15-12-9-6-3 reps for time of:
Power cleans
Back squats

L3 – 95/65
L2 – 75/55


6:45 am and 12:15 pm classes only today.
Skill – Power clean 5×5
Power clean
Air squats

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