CrossFit 1 is an introductory program in order to learn the fundamentals of CrossFit, or even serve as a refresher for current athletes. To get started, or if you have any questions please email Shelby@mbscrossfit.com
The CF Open is now open for registration!
Have you signed up yet? Sign up to compete with us beginning Feb 22nd for 5 weeks. We will be doing the workout every Friday. Make sure to register under our affiliate (Hangar – MBS Broomfield, Deuce – MBS Arvada). Sign up here.
New Boot Camp schedule at the Hangar starts this week. We just launched a new schedule for Boot Camp this week. Classes are M/W/F at 6:15am, 11:15am, 4:30pm, and 5:30pm. Come check it out. Better yet, invite a friend to come get a workout with Coach Scott! See our new class schedule here.
Workout of the Day
1. WOD (35:00-45:00)
AMRAP 9 minutes:
Overhead Squats (95/65)
Box Jumps (24/20″)
2. Accessory Work (45:00-60:00)
2-3 rounds NOT for time:
10/10 3-Point Dumbbell Row
20 Abmat Sit-ups with legs butterflied
50 foot Walking Lunges
*Bodyweight only on the lunges. Move at a controlled pace. This is intended to help facilitate recovery
COACH AND ATHLETE NOTES:
This is a very “Open-Like” WOD. It’s only 9 minutes so you have to move fast, and you will likely have to enter the pain cave to complete 1 round of this. If athletes last the mobility / stability to safely do OHS at this volume, Front Squats are an option if scaling the weight doesn’t help.