Member programming being posted on Wodify

The MBS CrossFit Workout of the Day (WOD) is no longer being posted on our website. MBS members can access the daily workout via their Wodify account and app, where you can see the week of workouts in advance each Sunday. If you are not a member and would like more information about getting started, please email


At-home workouts

If you are a guest to our website, here are several at-home workouts you can do with minimal equipment and under a half hour! If you enjoy them and want more, we invite you to come check out the gym for a free workout!

Workout 1) Body weight strength: On a 20-minute clock, perform as many rounds of the following as possible: 5 quality push ups, 10 quality air squats, 20 mountain climbers (count each step)

Workout 2) Flexibility: Hold each pose for :90 and complete 2 rounds total: Down-facing dog, pigeon right, pigeon left, couch stretch right, couch stretch left, child’s pose.

Workout 3) Endurance: Complete 3 rounds of: Run 400 meters, 30 quality air squats. Stretch 5 minutes afterward.

You can find more at-home and travel workouts here.