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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Call for CrossFitters of all ages and abilities.


What was going on in the weightroom on Thursday August 14?
The benching bench was occupied for 3+ hours and you may have seen the filmcrew of Weighted Films (aka Anke Sanders, Joe Fan, and Todd Pazol) walk or stand around three cameras, and a set of bright lights while fellow CrossFitters were in the hot seat answering questions about… CrossFit! But why?

Anke explains:
“Joe and I met a few weeks ago and talked about possibly doing a documentary about CrossFit. We decided that it would be good to start out doing shorts in which we document certain aspects of CrossFit. We came up with a long list of interesting angles and topics, and created the project ‘FACES OF CROSSFIT.’  We are fascinated by the variety of people we see at MBS, as well as the different skill levels, goals, and personalities that each and everyone of us brings to our community.”

So, we decided to ask Pat if he would support our project. He did and connected us with Todd, who had similar plans. In fact, we will also put together a promotional video for MBS. Therefore, we are looking to interview as many members of MBS as possible.

We just had our first filming night – that’s what was going on in the weightroom, and we are planning to have several more, and also want to film during WODs. We are very thankful to those who have already showed their faces and those who said they will. We would like to invite everyone else to support us as well. Of course, we respect everyone’s privacy and would like to make sure that those who DO NOT want to be in our film let us know, so that we can blur their faces out, should they appear in the random WOD/gym life footage that we will take.

To make it easy on everyone, please go to the following survey and either complete it with consent (we then contact you about an interview) or without (that way we have your name and can blur your face!). The survey also gives you ideas about what our questions may be or how you could answer them. Click here for the survey. By the way, from the first set of interviews we know that interviews’ length depends on the interviewee. We had everything from 5 to 15 minutes!

Finally, if you want more information or have questions email Anke at: ankejz@gmail.com

Thank you for your support and keep up your great work!

Workout of the Day

Strict Press, 1RM

Overhead Squat 95/65 lb.
Pull Ups

Extra credit:
Death By:
Strict HSPU
Perform 1 rep the first minute, 2 reps the second minute and so on until you are unable to complete the required number of reps within that minute

Post your scores to the whiteboard.

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YouTube Preview Image


This is an old video, but still get’s the point across pretty well. We are just 3 WEEKS OUT from our Team Challenge. We already have a handful of teams signed up with awesome team names. Your team can be a makeup of MBS members and family members. It can also be any number of boys and girls.

There’s been quite a few questions coming up about travel, missing the pre or post challenge event dates, and the food list. Please send all those questions to me…your questions are helping us iron out the details before we get started. I promise I’ll respond to your emails ASAP and get some more info flowing in the next week.

This is going to be a fun challenge and I want everyone involved. Shoot me an email at patrick@mbscrossfit.com if you have a question. Otherwise, get some teammates together and get signed up!! Register HERE.



Workout of the Day

Warm up with 3×20 bar and/or ring kips mixed in with deadlift and MU warm up. Feet and legs held tightly together!

12 Overhead walking lunge steps (total)
12 Deadlifts 155/105 lb.
200-yard run with 45/25 lb. plate held with straight arms overhead
4 muscle-ups or 12 Chest to bar pullups
Extra credit:
With a partner, 400 meter KB front rack carry, 53/35 lb. each hand

Post your scores to the whiteboard.

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Sam catching a snatch.

Sam catching a snatch.


Olympic Lifting Workshop Saturday

There are still some spots for the Oly workshop on Saturday from 11am to 1pm. I know there are a lot of you that want to see your snatch and clean and jerk weights getting better…having the weights in the WOD feel lighter. Well, here’s your chance to work in a small group and advance your mechanics. You can hit up the 3-part workshop series for $100…that’s 6+ hours of small-group, hands-on instruction from a competitive weightlifter. Get on Meriah’s contact list to find out other available days and times at meriah@mbscrossfit.com.



Workout of the Day
Squat clean, OTM x12 @ 70%
Squat snatch, OTM x12 @ 70%

Take a short rest between lifts. Just enough to strip the weights down and take some warm up reps on the snatch. You may adjust the weight as needed during the OTM.

Extra credit:
2 Rounds for reps
2 minutes AMRAP wall balls
1 minute AMRAP toes to bar

Post your scores to the whiteboard.

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Coach with the Most…Miles.


Coach Emilee has logged her umpteenth half marathon this past weekend… WITH A 3+ MINUTE PR!  Our endurance coach walks the walk. Congrats, Coach Em! Wanna work on your endurance? Endurance classes Monday 5:30pm, Tuesdays and Thursdays 6:30am.  We promise you’ll be glad you got up that early.



Sign up for Olympic Lifting Workshop this Saturday

Coach Meriah is hosting the first of a 3-part Olympic Lifting Workshop series this Saturday from 11am to 1pm. In these workshops you will learn fast, effective ways to improve your Oly Lifting Skills.  This workshop is excellent for people both interested in improving their CrossFit or for those interested in the Sport of Weightlifting. Learn the technique of the Snatch and the Clean & Jerk.  Get hands on instruction from Coach Meriah.  Be prepared to workout; bring your lifting shoes if you have them. To register, email Meriah@mbscrossfit.com.



Workout of the Day
5 Rounds for max reps:
2 minutes row for calories
Rest 1 minute
Then, on a 1-minute clock, run 200 yards (100 out/back) and then complete as many Ring dips as possible in the remaining time.
Rest 1 minute

L3 – Ring dips
L2 – Bar dips
L1 – Pushups

Extra credit: Accumulate 2 minutes of hanging from a pull-up bar and 2 minutes of a handstand against wall.

Post your scores to the whiteboard.


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deadliest snatch

warrior challengers


Congratulations to our masters team, Deadliest Snatch that competed in the Fossil Games. They took an outstanding FIRST PLACE!!! Nice job CJ, Stacey, Tanya, and Coleigh.

Also, shout out to Bill, Jason, Cameron, Tom, and Tatum that completed the Warrior Dash last weekend.


Assemble Your Teams!

We have posted the 8-Week Team Challenge registration. The challenge begins on September 13th and will conclude on November 8th. The challenge will include before and after body and performance measurements, daily accountability logging, and a lot of FUN! Teams of 4 are required. Cost per team is $100, which will go toward a Finale celebration and cash and prizes for winners. Register HERE.



Workout of the Day
Take 20 minutes to reach a heavy single of the complex: Power Clean + 2 Front Squats + Push Press

10 Minute AMRAP:
7 Deadlift 135/95 lb.
7 Power Cleans
7 Push Press
7 Box Jumps 24/20″

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

Extra credit:
3 rounds
15 GHD situps
15 GHD Hip extensions

Post your scores to the whiteboard.



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sweet handstand walking. This guy must do a lot of inchworm push ups

Sweet handstand walking. This guy must do a lot of inchworm push ups

A few things:

A. Gymnastics class is now at 9am instead of 10. Starting today.  Open gym is at 10 instead of 11.

B. Who is doing the nutrition challenge?  It’s going to be a good one. Brittany, Forrest, Rich and I are on a team and the other coaches have teams as well.  We want some good competition so don’t let us down.  Let’s get the whole gym to sign up. Good prizes and you will definitely see or feel results.  I don’t care what stage of the game you are at.  This isn’t just for people trying to lose weight either.   Anyone who knows me knows I’m trying to gain weight.  This challenge is for gainers too.   Deets here:  http://mbscrossfit.com/mbs-8-week-team-challenge/

C. I stole this wod and info. from crossfit gymnastics.  It’s going to be a good one.

Today’s WOD is built around weight transfer of the shoulders. The kipping pull ups are to be a true gymnastics kip (Tight Arch/Hollow). Do not allow for wasted energy in distraction of movement. We are trying to act in one connected unit from toe tip to grip. Where you bend the power ends. For the Inch Worm, they are meant to be done in place. Place the palms flat, walk out to push up, without moving the feet walk back up to standing. The intention of staying in one place is to unify standard as well as teach weight transfer in the hands and shoulders to carry over to skills like handstand walks etc. Don’t be surprised if your hamstrings are as sore as your lats from this.

Gymnastics Workout of the Day

For Quality
Kipping Pull Up (no butterfly, perfect tight arch/hollow form)
Inch Worm Push Up

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Normal classes today at 8,9, and 10am. As always, bring a friend at 10am to try CrossFit out!

Good luck to our Masters team today as they compete at the Fossil Games!


Workout of the Day
With a partner for time:
100 Box jump, 24/20 inch box
100 Jumping pull-ups
100 Kettlebell swings, 35/26 lb.
100 Walking Lunge steps
100 Knees to elbows
100 Push press, 45/35 pounds
100 Back extensions
100 Wall ball shots, 20/14 pound ball
100 Burpees
100 Double unders

You may split the reps in any way you like.

Post your scores to the whiteboard.

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Teamwork rocks.





Don’t forget to come support our MBSers at the Fossil Games at CrossFit Bladium this Saturday!  2400 Central Park in Denver. Good luck to Team Deadliest Snatch AKA Coach CJ, Tanya S., Stacey C. and Coleigh P. Heat times are 9am, 11am and 2:15pm.


Workout of the Day
10 1-minute rounds of:
3 Deadlifts @ 70% of 1RM
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee

Rest 2 minutes between rounds. Post number of burpees completed each round to comments.

Extra credit:
100 Hollow rocks for time

Post your scores to the whiteboard.


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Stacey will be competing at the Fossil Games this weekend.

Stacey will be competing at the Fossil Games this weekend.


What’s Happening

MBS Ladies Night Tonight at 6pm! Come hang out with the ladies of MBS. Bring a snack or beverage and hangout on the patio and soak up the sunset.

Master’s Fossil Games is this Saturday at Bladium Crossfit. MBS has a team (Team Deadliest Snatch) of Stacey, Tanya, Coach CJ, and Coliegh. Bladium CrossFit is located at 2400 Central Park Blvd., Denver, CO, 80238. Team Deadliest Snatch will be competing at 9am, 11:00am, and 2:15pm.

NPGL NY Rhinos vs. LA Reign viewing party will be held at MBS next Tuesday, Auguest 19th at the gym. Watch our very own Andrea Ager compete as a professional athlete in the Madison Square Gardens. We will be playing it on the bigscreen in the gym. Feel free to hang out after, before, or during the WOD and watch with us.

Olympic Lifting Series w/Meriah starts next Saturday, August 23rd. Three clinics will cover the Snatch, Clean and Jerk, and the Split Jerk. You do NOT have to attend all three sessions or have previous weightlifting experience. Each 2-hour session will begin with PVC and technique work, then build to lifting with the bar and weights.  Clinic dates are August 23rd, September 6th, and September 13th from 11am-1pm. Cost is $40 per session or all three sessions for $100. Contact Meriah@mbscrossfit.com to register.

MBS Nutrition Challenge details will be getting posted very soon. The challenge will be in a TEAM format and will begin on September 13th. Look forward to details in your inbox soon!



Workout of the Day
Front Squat
Find your 3 rep max.
For time:
Run 400, then
3 Rounds for time:
20 Box jumps 24/20″
15 Toes to bar
10 Handstand pushups (add 4″ deficit if able)

L3 – rx
L2 – 15/10/5 reps as rx
L1 – modified movements

Extra credit:
Work on handstand walking for 10 minutes.

Post your scores to the whiteboard.

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We were glad that we decided NOT to bring the 53 lb. kettlebell.

We were glad that we decided NOT to bring the 53 lb. kettlebell.


Getting Fit for Life

Last weekend a group of MBS’ers woke up hours before the sunrise and took to climbing one of the many 14′ers on the state. It was a first for most of us, and upon making the top, certainly not the last.

I don’t know if I’m alone in questioning what life is about pretty much on a constant basis. Some days I think I have an answer, but then I’ll wake up the next day wondering again what we are doing here. An explanation that I continually come up with is something along the lines of “LIVE A REALLY AWESOME LIFE.” Now, this could be interpreted many different ways, but my interpretation is that in order to live a really awesome life, you must do things like climbing 14′ers on a pretty regular basis. Living a really awesome life means that you explore the world around you. You don’t live under a rock and accept not seeing the top of the mountain, the bottom of the valley, the coldest cold, or the hottest hots. You challenge yourself on a constant basis, testing your limits and finding out what you are made of. Finally, you share, love and appreciate others.

Living a really awesome life isn’t easy. In fact, it is very hard and few people really try to do it. For one thing, it’s physically hard to explore the world around you if you’re 50 lbs. overweight. If you aren’t conditioned to stress, you break at the slightest challenge and turn around and go home.

Hitting the CrossFit workout daily gets us physically stronger and and gives us energy to live a really awesome life.




Workout of the Day
Deficit deadlift (stand on 45 lb. plate), 6×3 @ 70%
5 Rounds for time:
300 meter row
30 Air squats
50 Plate ground to overhead 45/25 lb.

L3 – Rx
L2 – 20 air squats and 40 GTO

Extra credit:
Accumulate 5 minutes of plank hold on elbows. Every time you break, do 10 abmat situps.

Post your scores to the whiteboard.

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Here we go…

Ok, so this is really painful to put up for everyone to see.. but here it is.  Me before pregnancy at 125lbs:

Pregnant me.  I gained 50 lbs:



And me today at 140 lbs:



When I got back into the gym after having AJ, I quickly regained the muscle I had lost and the baby weight came off quickly.  But I’ve been stalled at my current weight for the past 3 months. I workout 3-5x a week, and I’m very active for most of the day. I get decent sleep for having an 8 month old, I drink plenty of water, very little alcohol and I work on mobility frequently.
So what’s the missing piece? NUTRITION! I’ve been using breast feeding as an excuse to eat pretty much anything.  Seriously, I’d be embarrassed if y’all knew the details of my diet.  Time to get down to business and get rid of excuses.  I know that I can work hard in the gym but if I’m not eating the right things, I’m almost going backwards.
MBS will soon announce a gym wide nutrition challenge. Get pumped and get on board!  Stay tuned for more.

Workout of the Day
AMRAP in 10 min.
Unbroken reps of double unders:
If you complete double unders, max triple unders in remaining time.

Rest 5 minutes then,

AMRAP in 15 min.
10 Dumbbell thrusters 50/40 lb.
50 Double unders

Extra credit:
Immaculate 15 strict muscle ups.

Post your scores to the whiteboard

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Workout of the Day
Shoulder Press
Find your 1 rep max.

Max reps shoulder press, 135/85 lb.
Max Rep L-Pull-ups
Max reps shoulder press, 115/75 lb.
Max Rep Strict Pull-ups
Max reps shoulder press, 95/65 lb.
Max reps Chest to bar pull-ups
Max reps shoulder press, 65/55 lb.
Max Rep Kipping Pull-ups

Rest at least 2 minutes between exercises. Post total reps completed to comments.
Post your scores to the whiteboard.

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Gymnastics is cancelled today as Coach Amy is out of town. See you guys next Sunday!


At Home Gymnastics WOD
10 Rounds:
5 Burpees
5 Handstand pushups, strict (modify with a 10-yard hs walk or hs kick ups)
5 V-ups

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31 Heroes Workout Today

Join us at 8, 9, or 10 am for the 31 Heroes workout. It is a great workout for a great cause. You can donate online HEREThis WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.


Workout of the Day
“31 Heroes”
AMRAP in 31 minutes:
8 Thrusters (155/105#)
6 Rope Climbs (15′ ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400M with a sandbag (45/25#). Once Partner #2 returns from the run, Partner #1 will take the sandbag and begin their 400M run, while Partner #2 continues work wherever #1 left off.
Score is your total number of reps.

Post your scores to the whiteboard.


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Congratulations to MBS Ironman participants! 


Ian and Lehiwa S. participated in the Boulder Ironman this past weekend.  What an exciting endeavor!  How many of us have looked at even half that distance and said a polite “No, thank you.”.  These two are rock stars for even making it to the starting line at that unholy hour of the morning! Inspirational!

Oh, and Ian PR’d his time.  Nice!  Here’s his celebration finish…



**Reminder, we will be doing the 31 Heroes workout tomorrow in all classes – 8am, 9am, and 10am. Feel free to bring a guest and have them go through the workout. We will be able to scale/modify as needed. Thanks!


Workout of the Day
Run 400 @ 60%
Run 400 @ 70%
Run 400 @ 80%
Run 400 @ 90%
Run 400 @ 100%
Run 400 @ 70%
Run 400 @ 60%
Walk 400

Extra credit:
With a partner, 400 meter sled drag (180/135 lb.)

Post your scores to the whiteboard.

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