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New OR Graduates!!

new or graduates
We are excited to welcome Amy, David, Cal, Alison, Tiffany, Ron, Dori, Jeff, Jennifer, Amy R, and Grant (also Penny, Christina, and Melissa no pictured) as our newest MBS athletes!


Nutrition Challenge

You asked for it and we delivered. We are starting a 45-day nutrition challenge on Monday, September 12th. All those wanting to participate check out the details under upcoming events. Shoot me an email to confirm your spot!

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Upcoming Events

Sam and Leah after a brutal WOD #4 at the CO Open

31 Heroes – Saturday, Sept. 3rd

This Saturday we will be honoring our heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. You can find more info on the foundation and how you can support this cause by checking out

CrossFit Sport Series – Saturday, Sept. 10th

The CrossFit Sports Series is coming to Boulder, CO on September 10th. This is a chance to check out the latest craze called Stand Up Paddleboarding. It won’t take long for first time paddlers to get hooked with the sport as our experts will offer pointers and guidance on the water. After that, you’ll be put to the test with a wet and wild WOD. Entry is $40 for adults before September 7th and $50 after. Entry includes equipment, competition CrossFit style, lunch and beverages, and Sport Series gear. Register here.

Ninja Warrior – Saturday, Sept. 10th

Sasuke Colorado is a Ninja Warrior inspired obstacle course event. A set of grueling obstacle courses will test your skills, strength and balance. Compete along with American Ninja Warrior competitors as they take on these absurd courses!
Apex Movement in Boulder is hosting this event and they are only taking 32 athletes to compete at the event. The event is free for spectators, but there will be a 15$ charge for competitors.

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MBS Takes 4 Spots In Top 10

Dan and Pat after a 1st and 2nd finish in WOD #2

Leah in WOD #2

Sam in WOD #4

MBS Takes 4 Spots In The Top 10 At The CO Open

Team MBS had a very successful weekend at the Colorado Open, with 4 athletes finishing in the top 10. Everyone did an amazing job this weekend, pushing themselves to the limit. Top finishers were Leah in 10th place, Sam in 7th place, Pat in 4th place, and Dan in 3rd place. The weekend was highlighted by Dan and Pat's 1st and 2nd place finish in the stone shoulder and double under WOD. The two battled it out side by side to the very end, where Dan was able to finish a few seconds a head of Pat.

Out of 180 competitors, MBS athletes showed lots of heart through 5 brutal workouts. Cheri did a great job this weekend finishing 55th. Bender, Jacob, and Tony were all first time competitors at the Open and also put in great efforts. Bender finished 59th, Tony finished 69th, and Jacob finished 80th.

We would all like to thank everyone who came out to support us this weekend. It makes the competition a lot more fun when you have your community backing you up! Thank you.


Mobility with Mary is tonight at 6pm. Mary will be covering soft tissue mobilization in tonight's session. Learning how to mobilize your soft tissue (and doing it!) will help increase flexibility, decrease muscle soreness, and increase joint mobility, allowing you to become more efficient at functional movements.

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This Weekend…

MBS classes are on their normal schedule this morning at 9am and 10am. Strength class is cancelled.

We hope you enjoyed the Air Show last night. The hanger was packed, it was a lot of fun! You can check the website on Sunday to see if the hangar will be open to watch the airshow….check comments!

Get out and support our athletes at the Colorado Open!

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Weekend Events

Rocky Mountain Air Show and Fireworks

It's time for the annual Air Show! Join us tonight from 6pm to 9pm for the Twilight Air Show and Fireworks. Bring your friends and family, your own chairs and any snacks and drinks you might need to MBS for great seats at our hanger.
See you tonight.

Colorado Open Heats and WODs Announced

The first three WODs for the CO Open have been announced;

WOD #1
5 Rounds for time:
10 Back Squats – 205/135lbs
10 Pull ups
Run 150 meters

WOD #2
3 Rounds for time:
10 Stone Shoulders – 115/70lbs
50 Double Unders

WOD # 3
Row 1000 meters
The row can be done any time between 9am and 5pm

Heat times:
Sam      WOD #1 – 10:20am  WOD #2 – 3:15pm
Leah     WOD #1 – 10:40am  WOD #2 – 3:30pm
Bender WOD #1 – 11:40am  WOD #2 – 4:15pm
Jacob   WOD #1 – 11:40am  WOD #2 – 4:15pm
Tony      WOD #1 – 12:00pm  WOD #2 – 4:30pm
Dan      WOD #1 – 1:40pm     WOD #2 – 5:45pm
Pat        WOD #1 – 1:40pm     WOD #2 – 5:45pm

Saturday Strength Class

Saturday's Strength Class will be cancelled tomorrow due to the CO Open.
Our regular 9am and 10am classes will still be scheduled.

Some of the planes and fighter jets getting ready for the show

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Running Recovery


Running Recovery

Today we've got something a little bit different for our “Workout of the Day.” A 5 K run is something most of us don't normally do, unless we love running. I am not one of those people, so I definitely notice some tightness in my quads and hips when I do any kind of running over a half a mile. Check out this video from Kelly Starrett, DPT, as he shows us some awesome recovery techniques to help us mobilize the quads and hips, which will allow us to be ready for tomorrow's WOD.

Also, a BOOYA goes out to Patrick for breaking 300lbs going over head on Monday.


Hey, check this out!


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Soft Tissue Mobilization

Have you ever wondered the exact physiology behind soft tissue mobilization and why you torture yourself with various balls, foam rolls, wands, etc? Here is a brief overview of the next Mobility with Mary Clinic on Monday August 29 @ 6pm. 

I truly believe when people understand WHY they are doing something and know the location of major muscle groups; one is more prone to performing exercises/stretches to improve their overall being and performance. 

Why is soft tissue mobilization important?

When an individual exercises, repetitive micro trauma can occur to muscles, ligaments, and tendons as a response.  Adhesions can form in the soft tissues (collagen fibers) that surround all the muscular structures.  These structures are worse and more abundant after injury or immobilization.  Adhesions can restrict normal range of motion in the musculoskeletal system, thus throwing off your over all Crossfit performance!


Normal Ligament 

Micro Trauma

Why perform Self Mobilization Techniques?

Mobilization of the collagen fibers can help break up adhesions in the tissue. These techniques can be preformed through various modalities including massage, use of an instrument, stretching, or trigger point therapy to increase blood flow and circulation. 

Hope you find this information useful.  If this topic interests you, please feel free to join me in a more educational clinic discussing general muscle anatomy, more in depth physiology, and how you can help yourself improve mobility with a variety of simple techniques and tools. 

Mary Finck, DPT

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Sign up for FGB6

Why I’m Doing Fight Gone Bad

By Leah

I will be participating in a fundraising workout called Fight Gone Bad. This fundraiser is in its 6th year and has raised over $4 million. The workout is 17 minutes long and will be completed in our own gym, MBS CrossFit. (In other words, join us if you are a local! OR hit up a box in your own area!!!)

The money raised will benefit 3 organizations: the Special Operations Warrior FoundationCamp Patriot, and Infant Swimming Resource Foundation,

Why? I am most motivated by the first two organizations. The aftermath of war has a long lasting effect on our veterans. The physical, mental, and spiritual damage has the capability to create a vacuum of despair for these men and women who lose eyes, limbs, fingers, or the desire to live. These organizations support veterans and their families with not just the monetary expenses incurred for the medical attention they need, but the community of people who can help our warriors move past the trauma they have experienced.

There are many resources out there to learn more about what they go through. This gets me:

- US Troops Wounded – 32,130. 20% of which are serious brain or spinal injuries (total excludes psychological injuries).

- US Troops with Serious Mental Health Problems – 30% of US Troops develop serious mental health problems within 3 to 4 months of returning home.


- And have you ever run 100 miles? This guy did:–KTOfk

I feel a responsibility to give back what I can.

If you want to help, please go to our FGB6 Registration page to sign up. Let’s come together as a community and support this great cause.

FGB5 at MBS – Sept. 2010


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MBS CO Open Team

Evening class working through “Gator”

Team MBS

The 4th annual Colorado Open is coming up this weekend and Team MBS is ready to represent. Seven MBS athletes will be throwing down this weekend at Front Range CrossFit to prove themselves amongst their Colorado CrossFit peers. The event will consist of 5 events over 2 days.

Leah has been working hard on her conditioning and weaknesses since Regionals and is ready to take a run at the podium.

Sam is competing in the CO Open for the first time this year. As the newest MBS coach, she has been training hard and working on her weakness during the “Coaches WODs.” Sam is looking forward to the competition.

Cherie will again be doing the Open. In spite of battling injuries this past year, she has beein hitting PR's on numerous workouts and lifts. We are excited to see her compete.

Jacob is an experienced MBS athlete who loves to set the pace at the 6pm class. Jacob has been preparing to rock the CO Open.

Bender is also an evening regular at MBS. He has stepped up his training recently hitting regular WODs and Strength Classes on a regular bases.

Tony is our in house strong man. The lunch classes are used to seeing Tony squat, deadlift, and press huge amounts of weight with eaze.

Dan is coming off a disapointing Regional event and has been training hard to make another run at the CO Open podium this weekend.

Pat is coming off a long and grueling Games season and is hungry for more. Pat will be returning to the Open after a two year lay off.

If you are interested in cheering on our team, you are encouraged to make the trip down to Front Range CrossFit; there is no spectator fee. The Open will have a beer tent, paleo food wagon, equipment sales, and tent city for everyone to hang out. The first event starts at 9am on Saturday.

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Summer BBQ

Tony enjoying our new Strength Class programming

Strength Class

The first week of our new Strength Program with Rich was a great success. We have seen a lot of new faces join our regulars. If you haven't had the chance to “check this out,” the next class will be held this morning at 11am. Don't miss out!

Summer BBQ and Baby Shower

Please join us on Sunday for our annual summer BBQ. This year we will be showering Pat and Janelle to welcome the newest Burke to the MBS family. As always your friends and family are encouraged to join the festivities! Here are the details:

What: Potluck BBQ and Baby Shower

Where: MBS CrossFit

When: Sunday, August 21st from 1-5pm

Please bring a dish to share. Let us know what you are able to bring by signing up at the gym by the cubbies.

The Burkes are registered at Target and

See you there!

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Top 5 Pics of the Week

Aaron showing why he's Athlete of the Month!

A great view of the mountians during a brutal rowing WOD

Great Shirt!

The Samba Soccer team working on the human knot

Doug and Craig doing their best Mr. T impression

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Upcoming Events

Sarah getting to the bottom of her overhead squat

Air Show

The Rocky Mountian Air Show is back for another year on the weekend of August 26th and you can get front row seats at our MBS Hanger. Check out their web site for show times.

The Rocky Mountain Airshow will be the site of numerous Pyro-technic displays, unique Radial Engine Sounds, After-Burning Military Jet Engines, Jet Powered Vehicles and Fireworks.

Just be warned, this is where the FUN begins!
Come Join us 6:00 PM to 9:00 PM.

2011 Colorado Open

Front Range CrossFit is hosting the 2011 Colorado Open on Saturday, August 27th and Sunday, August 28th. We are sending 5 athletes from MBS to represent our hanger. Leah, Tony, Bender, Jacob, and Dan will be going to Front Range to throw down.

Front Range is looking for some volunteers to help run the Colorado Open.  If you have any availability to help out on either day, please email for more information.  This is a great opportunity to catch the action from behind the scenes and help out our community.

31 Heroes

On September 3, CrossFit gyms across the nation and world will gather together to honor our 31 Heroes killed in action August 6, 2011 with a workout in an effort to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

The 31 Heroes WOD will be our workout of the day on Saturday, September 3rd. Everyone is welcome to join us to honor our heroes. You can also support the families of our 31 Heroes by going to the 31 Heroes website and donating $31 to the foundation.

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Fight Gone Bad 6

Alicia at the bottom of her Sumo Deadlift High Pull




Sign Up For Fight Gone Bad

On September 17, 2011, CrossFitters from around the world will come together to endure 17 minutes of one of our most grueling workouts in honor of those men and women who have given a lifetime of service and sacrifice.

For 17 minutes, we will push ourselves further, challenge ourselves deeper, feel the doubt and wonder if we can make it, but then remember why we are there and appreciate fully those who we wish to honor. We turn to you, our community of friends and family, to join us by donating what you can or what you are inspired to give to two phenomenal organizations that provide immediate and measurable support without waste or delay.

Fight Gone Bad 6 is a fundraising event benefiting the Special Operations Warrior Foundation and the CrossFit Foundation.


The heart of an athlete can change the game.
The soul of an athlete can change the world.

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Baby Shower & BBQ

MBS Summer BBQ

Please join us Sunday, August 21st for our annual summer BBQ with a twist! This year we will be showering Pat and Janelle to welcome the newest Burke to the MBS family. As always your friends and family are encouraged to join the festivities! Here are the details:

What: Potluck BBQ and Baby Shower

Where: MBS CrossFit

When: Sunday, August 21st from 1-5pm

Please bring a dish to share. Let us know what you are able to bring by signing up at the gym by the cubbies.

The Burkes are registered at Target and

Hope to see you there!

Colorado Open Volunteers
August 27th & 28th, 2011

Front Range CrossFit is looking for a few good men and women to help them run the Colorado Open.  If you have any availability to help out on either day, please email for more information.  This is a great opportunity to see the action up close and personal. 

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Strength Class Updates

Chris and Tony stones

Archie and Tony show us that being strong allows us to play with heavy concrete stones!



Due to lack of interest, the 7:00 PM WOD on Monday and the 7:00 Open Gym on Tuesday are no longer being offered. Check out the updated MBS Training Schedule


Get Strong!!! Strength Program Updates

Did you know MBS has a strength program? In addition to the workout of the day (WOD) offered 7 times a day, Monday through Friday, we also have a weightlifting/strength program with the single focus of getting you stronger and more profiicient in weightlifting.

Why strength? Increasing strength makes many CrossFit workouts easier by virtue of making each repetition a smaller percentage of the athlete's 1 rep max. The weight feels lighter and is therefore moved with less exertion. Imagine how heavy a 95 lb. thruster feels when your back squat is 400 lbs. Not very heavy! It has long been CrossFit's conviction that the needs of elite athletes and the needs of all others differ in degree, not in kind. Everyone who has participated in our strength program has seen rapid improvement in their overall physical abilities.

Starting this week we will be offering 3 additional hours of strength classes per week. Our strength/weightlifting program is tailored to the individual and appropriate for all levels of fitness. Strength class times:

Tuesday and Thursday
12:00-1:00 PM and 5:00-7:00 PM

11:00-12:00 PM

To start the strength/weightlifting program, show up at any class time and talk with Pat or Rich about getting swole. Email for any questions.

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Workout of the Day
20 Double unders
6 Burpees

15 Wall balls
10 Box jump overs 24/20″

5 Chest to bar pullups
10 10-yard shuttle run*

*Cones will be placed 10-yards apart and you will shuttle from cone to cone, each time counting as “one” rep.

*How do your Double Unders feel? Are you tired after doing them? Can you string them together? We have a double under clinic at MBS in TWO WEEKS. Sign up HERE.

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Workout of the Day
Skill – Pullups, 5×5 working up in weight if able

20 Double unders or 40 singles
5 Burpees

10 Wall balls
15 Abmat situps

5 Pullups
10 Shuttle runs*

*Cones will be placed 10-yards apart and you will shuttle from cone to cone, each time counting as “one” rep.

Post your scores to the Whiteboard.

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Workout of the Day
1. Power clean + hang clean, 4×1+1. Each set is 1 Power Clean + 1 Hang Clean. Start at 65% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target 2.5kg increase each week if work sets are below 110kg.

2. Strict press, 3×3 @ 50% of your 1RM Clean & Jerk for men (40% for women). Level load across all sets. Target 2.5kg increase each week if work sets are below 90kg.

3. Deadlift, work up to a heavy triple @ 85% of your 1RM. Then take 10% off the bar and do 2 drop sets of 5 reps.

Post your scores to the Whiteboard.

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Welcome to MBS!

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!

Get Started!