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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Today's hero workout "Nukes."

Today’s workout in memory of U.S. Marine Corps Capt. Matthew “Nukes” Manoukian.

 

Workout of the Day
“Nukes”
8 minutes to complete:
1-mile run
Max reps deadlift
Then, 10 minutes to complete:
1-mile run
Max reps power clean
Then, 12 minutes to complete:
1-mile run
Max reps overhead squat

Do not rest between rounds. Post run times and reps completed for each exercise.

L3 – 315/205, 225/155, 135/95 lb.
L2 – 275/185, 185/135, 115/75 lb.
L1 – Use a 60% weight

Extra credit:
Spend 15 minutes on mobility, ankles up.

Post your scores to the whiteboard.

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

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Team MBS after the Power of 3 competition.

Team MBS after the Power of 3 competition.

 

The Power of 3 competition this weekend was awesome. The picture above was taken after the event (a few folks had left), and we had a HUGE crew up there..7 teams total. That was probably the most fun event I’ve ever participated in…the Radcomps crew did an excellent job and it was just a great way to spend a Saturday. They will be hosting their next event June 28th at Red Rocks. You can sign up here.

Speaking of competition, how do you find local events to participate in?? The best way to stay connected is the “Colorado CrossFit Affiliate Events” group on Facebook. Search for that group and ask to join. All Colorado gym-owners post their events there first. Next, look for flyers on our bulletin board in the front of the gym…we are always posting event flyers there. If you still can’t find an event that interests you, ask one of us and we can help you find an event.

There are a lot of ways to use your “fitness” other than competing in CrossFit events. You can do 5-10k runs, bike races, mud runs, adventure races, weightlifting/powerlifting meets, highland games, strongman events…you think it up, they probably have an event for it. If your fitness is important to you, it’s important to put yourself into the ring and test it…I know “competing” may seem a little far-fetched if you never participated in sports and are no longer in your best shape…that’s ok. Everyone starts somewhere. It’s not as much about winning as it is about being your best and continued self-improvement.

 

Workout of the Day
On a 15-min clock
30 Muscle-ups for Time*

If you don’t have muscle ups, do 10 rounds of 3 pullups and 3 dips with perfect form.

Then, rest and do each one of these tests (yes, after the workout)
Max L-Sit Hold
then
Max Rep Strict Pull-ups
then
Max Rep Ring Dips

Post your scores to the whiteboard.

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Doug working hit split jerk technique.

Doug working hit split jerk technique.

 

Workout of the Day
Plyo-metric circuit
In a team of 3-4, each partner complete 4 reps of each before moving to the next for a total of 3 rounds.
1. Standing vertical jump (two hands reach above head)
2. Standing tuck jump (tuck feet in mid-air)
3. Jumping lunge (4 reps each side)
4. Broad jump (must reset for each jump)

The goal is to be as explosive as possible while maintaining good balance.

then,
5 Rounds for time:
20 Weighted overhead walking lunges 45/25 lb. (total)
Run 200 meters
15 Knee to elbows

L3 – rx
L2 – 35/15 lb. and 10 KTE
L1 – walking lunges (no weight), abmat situps

Extra credit:
100 Sledgehammer swings
50 Pushups

Post your scores to the whiteboard.

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Partner pull-ups done right.

Partner pull-ups done right.

 

Workout of the Day
Straight-legged Deadlift, 10-10-10-10*

*This is a movement that we do in warm ups with empty bars, but rarely are they done with weight. So, if you are unfamiliar, please take your time and follow these steps: Lower weight to feet by flexing at the hip and keeping knees straight as long as possible. Keep shoulders back and stomach held tight. Lightly touch the bar at the ground and return to top position in a quick manner.

“Masters Qualifier Event 3″
3 Rounds for time:
50 Calorie row
15 Handstand pushups
50 Double unders

L3 – as rx
L2 – 40 calorie row, up to 2 abmats
L1 – 30 calorie row, handstand kickups, 3x singles

Post your scores to the whiteboard.

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YouTube Preview Image

This video above is about fascia, or “fuzz”, which surrounds muscle tissues in the body. Your fascia is what is responsible for holding muscle groups in place, separating muscles so they can work independently of each other, and providing lubrication between the muscle groups. Inactivity and injury create the fuzz to bind together, which binds muscle groups together and ultimately decreases your flexibility and range of motion. Regular stretching and movement helps to keep your body in good working order.

 

SCHEDULE UPDATES
The 4:30 pm Monday and Wednesday WOD class is cancelled until future notice. Thanks.

Endurance Class at 5:30pm tonight.

 

Workout of the Day
Master’s Qualifier Event #4
For time:
100 Pullups
100 Wall balls

Rx – 20 lb. to 10′/14 lb. to 9′
L2 – 75 pullups at Rx weight
L1 – 50 pullups at mod weight

Extra credit:
3 Rounds:
100 yard double KB front carry (at chest, not on shoulders)
100 yard right-arm suitcase carry
100 yard left-arm suitcase carry

Use 53/35 lb. or as heavy as possible.

Post your scores to the whiteboard.

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Bro's.

Bro’s.

 

GYM IS CLOSED TODAY FOR EASTER. SPEND TIME WITH FAMILY AND ENJOY A DAY OF REST!

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Val getting ready for the competition.

Val getting ready for the competition.

 

Power of 3 Competition at CU Fieldhouse

Come watch our teams compete today in Boulder at the CU Fieldhouse in the Power of 3 competition. Workouts start at 9:00 am and go until roughly 4:00 pm. You can see the heat sheet here. The weather should be nice so come hang out and cheer!

 

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Normal workout schedule today at MBS – 8:00, 9:00, and 10:00 am workouts. If you are in the skills program, Forrest will be in Boulder competing and you are welcome to join our team workout at 10am.

 

Workout of the Day
In a team of 3, AMRAP 18:
P1 – Hang from pullup bar
P2 – KB swings 53/35 lb.
P3 – Row for calories

Run/hang buy-in: At “Go” and every 3:00, the team will send each member of their team, one at a time, on a 150 meter run (bus stop sign), while one other member hangs from the pullup bar (third partner rests). If, at any point while one member is on the run, the member comes off the pullup bar, each member will do 3 burpees before resuming. Each person runs once.

Score is total KB swing + calories rowed in 18 minutes.

Post your scores to the whiteboard.

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Good luck to Stacey, Michael, and Rich this weekend.

Good luck to Stacey, Michael, and Rich this weekend.

 

 

Workout of the Day
“Amanda”
9-7-5 reps for time of:
Muscle-ups
Snatches

Rx – 135/95 lb.
L2 – 115/75 lb., bar muscle ups ok
L1 – 95/65 lb., ring transitions x 2
Extra credit:
On the minute for 10 minutes:
15 Russian swings, heavy

Post your scores to the whiteboard.

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Air Paul.

Air Paul.

 

 

Open House Today from 10am-2pm

We are inviting all our Interlocken neighbors to come join us for a workout today at either 11am or 12pm. Each workout is an hour long and guests should expect to show up a few minutes to fill out a waiver. We have changing rooms and showers if needed. Wear workout clothes and bring a water bottle! If you have any questions, shoot us an email at admin@mbscrossfit.com or give us a call 720-446-8434. See you here!

 

 

Workout of the Day
In teams of 3:
First 4 minutes:
Bottom to bottom tabata air squats. All three partners work at the same time. Lowest score of all partners is kept.

2 minute rest

Next 6 minutes:
Max strict chest to bar pullups. Only one person on the bar at a time. No boxes or bands allowed. Must use partner assistance to get the reps.

2 minute rest

Next 12 minutes:
P1 – Run 200 meters
P2 – Burpee to 8″ reach (reps)
P3 – Broad jump 6/4′ (reps)

This is a running 26-minute clock. Three separate scores will be posted – lowest scored round of tabata squat, total reps of c2b pullups, total reps of AMRAP.

Extra credit:
Spend 10 minutes on lower body (quad, hamstring, calf) mobility.

Post your scores to the whiteboard.

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Tanya at the Festivus games last weekend.

Tanya at the Festivus games last weekend.

 

Interlocken Open House

Tomorrow from 10am-2pm we are inviting you to bring a co-worker in at either of our lunch workouts. You might want to remind them to bring workout clothes, a water bottle, and the towel to wipe up their tears can be optional! If they can’t make it in for a workout, they can still walk in and talk to one of us about getting started…anytime between 10am-2pm.

So, why are we inviting all our Interlocken neighbors in for a free workout? It’s pretty simple really. Working out is easier when you have a friend to do it with you. If you have multiple friends, it’s even that much easier. Imagine if we could get your boss in here??!! Would lunch breaks be extended by 30 minutes? Get him or her in here and let’s see!

10am-2pm. Invite someone, anyone in to try their first CF workout. We will take them through a good workout and answer any questions they have. Thanks!

 

Workout of the Day
“Fight Gone Bad”
Three rounds of:
Wall-ball 20/14 lb.
Sumo deadlift high-pull, 75/55 lb.
Box Jump 24/20″
Push-press, 75/55 lb.
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Extra credit:
5 Rounds
10-15 GHD situps
10-15 GHD hip extentions

Post your scores to the whiteboard.

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Getting our mobility on.

Getting our mobility on.

 

An ounce of prevention is worth a pound of cure. I’m sure you’ve heard that term used plenty of times. But, I think it’s worth repeating and reminding you how important it is to stretch and keep your muscles and joints mobilized. It would be a whole different story if we all had no jobs, hunted and gathered our own food, and slept on the beach. But, instead we wake up to an alarm clock, drive to work, sit in chairs, drive home from work, and are bombarded with technology constantly. If you think your sitting is healthy, you are wrong..read this article.

Make stretching and moving a priority. A few stretches upon waking, take the stairs versus the elevator, a few squats before lunch, a few stretches mid-afternoon, some stretching before and after your CrossFit workout, and finish with some stretching before bed…it’s not that hard and it will help you feel a ton better.

 

Workout of the Day
Clean & Jerk
Find your 1 rep max.
1-1-1-1-1

AMRAP in 10 minutes:
Clean and jerk @ 80% of 1RM

Extra credit:
3 Rounds:
1 minute front plank
1 minute right side plank
1 minute left side plank

Post your scores to the whiteboard.

 

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Doug lovin' the sled push.

Doug lovin’ the sled push.

 

Workout of the Day
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats

Extra credit:
Spend 15 minutes on mobility – ankles up

Post your scores to the whiteboard.

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Handstand practice.

Handstand practice.

 

 

Workout of the Day

For quality and perform in any order:
50 Kipping HSPU’s
50 Strict toes to bar

Post your scores to the whiteboard.

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Kendra.

Kendra.

 

PR Week at MBS!

Congrats to everyone that hit PR’s this week! There must be something in the water, or it’s the amazing weather we had this week. Either way, I’m loving the energy in the gym and the awesome winning attitudes. If you’re not already, join the official place to post your Personal Records – the MBS CrossFit Group Page on Facebook. It’s also where we post MBS updates, community happenings, teammates needed for competitions, and helpful Crossfit articles. Search “MBS CrossFit Group Page” and ask to join.

 

 

Workout of the Day
Bench Press
Find your 1 rep max.
1-1-1-1-1


AMRAP in 20 minutes:
Run 400 meters
21 Bench press

L3 – 135/95 lb.
L2 – 115/75 lb.
L1 – 95/65 lb.

Post your scores to the whiteboard.

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PR bell.

PR bell.

 

Workout of the Day
In a team of 3:
First 5 minutes – Run 200 meters
Second 5 minutes – 10 Yard sled push (heavy as you can)
Third 5 minutes – 7 Toes to bar

Alternate between partners with only one going at a time. Work 1: Rest 2

Extra credit:
10 minutes of quad, hamstring, and calf stretching

Post your scores to the whiteboard.

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