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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Our Friends

Congratulations, Pat!

pburke

Pat battled his way through 4 days of grueling workouts and took his place among the fittest men in the world for a 33rd place finish. We’re all so proud of you, Pat. Your determination and hard work are inspirational! You’ve got a gym full of fans waiting for you here at home with hugs, handshakes, fist bumps, and high fives.

Workout of the Day
For time:
Row 3000
200 double unders
Run 1 mile

Post your scores to the whiteboard.

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deficit hspu

deficit hspu

Gymnastics Workout of the Day
10 minute AMRAP:
1 strict, weighted, or very hard something of your choice (weighted or strict muscle up, strict bar muscle up, back tuck, strict HSPU)
2 cartwheels (one on each side)
3 forward rolls
4 burpees
5 straight leg toes to bar

Post your scores to the whiteboard

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 Go, Pat Go!

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Pat is fighting his way up the leader board and is currently in 29th place overall. Heats for Individual Men’s Muscle Up Biathlon begin at 12:39pm Mountain Time.  Watch live streaming here.

 

Workout of the Day
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

Post your scores to the whiteboard

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A Visual guide to the Double Under

DoubleUnders

The key to double unders is really in the wrists. Your jump should only be slightly higher than in a single jump rope. Chest up, elbows in, no donkey kicks and no dolphin kicks.

Workout of the Day
For time:
120′ (2x pullup rig) Overhead walking lunge 45/25 lb.
60 Abmat situps
50 Double unders
40 Pullups
30 Ball slams 40/30 lb.
20 Hang power cleans 185/125 lb.
Run 400 meters

Extra credit:
AMRAP burpees in 3 minutes

Post your scores to the whiteboard

 

 

 

 

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Shirley’s Summertime Zucchini recipe

photo 1-2

I didn’t know what else to call it, other than maybe ‘What to do with the extraordinary bounty of zucchini coming from your garden.’  I just threw this together trying to use up the zucchini and SURPRISE it tastes great! Since I made it up on the fly, the recipe is a little on the casual side.  You can add more or less of anything to suit your tastes.

Ingredients:
3 zucchini
2 lemons, also shave some of the zest from one of the lemons.
A handfull of pine nuts (toast them first for richer flavor.)
Goat cheese
Olive oil
Salt and pepper

Directions:
Julienne (thin spaghetti like slices) the zucchini with a mandolin slicer.  You could try it by hand but that would take you the majority of the day.  The center core of the zucchini will be mostly seeds; discard those pieces. They taste fine but their consistency will be mushier.

Toss the zucchini with a little bit of salt then place the zucchini in a paper towel lined bowl and let it sit for about 45 minutes. You might want to change the paper towel half way through.  This will draw some of the water out of the zucchini.  If you skip this step it will come out soggy.

Sautee the zucchini in a little olive oil on medium high for about 20 minutes. Toss with fresh squeezed lemon juice (add a little zest of the lemon too!), salt and pepper and top with goat cheese and pine nuts.

Workout of the Day
Work up your snatch to a heavy single.  Use roughly 80% of your daily single for the workout below.  The weight should be enough to be challenging, but not so much that you are missing repeatedly.

then

On the minute for 20 minutes:
1 snatch (power or squat, whatever is greater)
5 wall balls (heavy)

 

Extra credit:
AMRAP Air squats in 3 minutes

Post your scores to the whiteboard.

 

 

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CrossFit World Games 2014

gamesemblem

 

Today starts individual competition. Schedule of events here.

Watch it on ESPN or you can see live streaming here.

Go P. Burke!  You’ve got the whole MBS family cheering for you!


Workout of the Day
15 minutes to build to a heavy complex: 1 clean pull, 1 hang clean, 1 front squat.

then
Death by Front squats and pullups
Do 1 front squat on the first minute. Do 2 pullups on the second minute. Do 3 front squats on the third. Continue until you cannot complete the reps within the minute.

L3 – 135/95 lb., chest to bar pullups
L2 – 115/75 lb.
L1 – 95/65 lb.

Extra credit:
AMRAP Abmat situps in 3 minutes

Post your scores to the Whiteboard.

 

 

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Women of MBS

ladies of mbs

 

L to R and top to bottom:
Crystal P. getting great triple extension
Emily P. smiling even during ring pushups.
Anke S. working through her injury.
Ashly F. with impressive back and shoulders.
Mandy S. working on shoulder stability.

Before I knew CrossFitters, most women I knew (if they worked out at all) did power walking, light yoga or some sort of resemblance of pilates, but hardly broke a sweat. Women who try CrossFit are unique. Women who love CrossFit are toughies who could probably lift more than most guys at a globo-gym.

Workout of the Day
5 rounds for time
30KB Swings 53/35
20 Pushups
10 Box jumps 24″/20″

Extra credit:
Pullups AMRAP in 3 minutes

Post your scores to the whiteboard

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Muscle ups so fast the camera couldn't keep up!

Muscle ups so fast the camera couldn’t keep up!

 

Mid-line Strength

Mid-line, core, trunk…whatever you want to call the part between your powerful hips and legs and your upper body, needs to be strong if you want to be functional. If you want to be EXTREMELY functional, like the ability to snatch your body weight, pull yourself over gymnastic rings, or walk on your hands across the room, you are going to need to work on that core. You can see in the picture above that in order to come over the top of the rings, you must have a strong and quick (aka powerful) flexion at the hip to get stability and balance at the top of the rings for a muscle up. Our toes to bar exercise is a great way to build your core into a functional powerhouse!

 

Workout of the Day
Spend 10 minutes practicing your gymnastic kip. Get 5-7 sets of kips, building into a straight leg toes to bar.

For time:
10-1 Deadlifts
1-10 Toes to bar

L3 – 185/125 lb.
L2 – 155/105 lb.
L1 – 135/95 lb.

Extra credit:
AMRAP pushups in 3 minutes

Post your scores to the whiteboard.

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Sanitas Mountain in Boulder is a great hike. It's about 4 miles and takes about 1 hour to complete.

Sanitas Mountain in Boulder is a great hike. It’s about 4 miles and takes about 1 hour to complete.

 

Sorry Gymnastics and Open gym is cancelled this morning. Get out and enjoy a hike or a park!

 

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Meriah will be competing in Salt Lake City tomorrow.

Meriah will be competing in Salt Lake City tomorrow.

 

Lift heavy $hit!
Coach Meriah will be representing MBS tomorrow at the National Weightlifting Championships in Salt Lake City. You can watch the meet online with the link below. For those of you wanting to work on your lifts, Meriah will be putting together several Olympic lifting seminars starting in August. Stay tuned for more info!
Here is the link to the live feed to watch the 2014 Weightlifting National Championships.  The competition started on Friday. Coach Meriah will compete Sunday, 1pm mountain time on the RED platform in the 75kg A session.  For a schedule and updates you can go here.

 

 

Workout of the Day
“Coe”
10 rounds for time of:
10 Thrusters (95 lbs)
10 Ring push-ups
(20-min time cap)

or

With a partner, AMRAP 20:
P1 – 10 Thrusters 95/65 lb.
P2 – 10 Ring pushups
P1 – 200 meter run
P2 – Return to thrusters and continue to alternate through triplet. Only one partner works at a time.

Post your scores to the whiteboard.

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July is National Blueberry Month!

blueberries

Of all the fruits, these little gems deserve their own month! A tiny little powerhouse of a fruit, blueberries are full of fiber, antioxidants and have recently been shown to preserve age related memory loss.  Also, certain compounds in blueberries can reduce the risk of colon and ovarian cancer.   They’re super portable and kids love them too! To pick the best ones, look for berries uniform in color.  The larger berries tend to be juicier and sweeter than the smaller more tart ones.  Buy them now, at their peak of freshness and if you don’t eat them all… but why wouldn’t you… you can freeze them without worrying that they’ll loose many nutrients.

blueberry crisp

Paleo Blueberry Cobbler 
Recipe courtesy of Primallyinspired.com

Ingredients
  • 4 eggs
  • ¼ cup coconut oil (or butter or ghee)
  • ¼ cup pure raw honey or pure maple syrup
  • ½ cup coconut milk (or any other type of milk)
  • 2 teaspoons pure vanilla extract
  • ½ cup coconut flour
  • ¼ teaspoon cinnamon
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • 4 cups of frozen or fresh mixed berries (or any fruit)
  • 1 additional tablespoon coconut oil
  • 1 lemon, juiced and half of it zested
Instructions
  1. Preheat oven to 350 degrees F.
  2. In an 8×8 baking dish, add the 1 tablespoon coconut oil, fruit, fresh lemon juice and zest from half that lemon.
  3. In a bowl, mix together eggs, ¼ cup coconut oil, honey, coconut milk and vanilla.
  4. Mix in the coconut flour, cinnamon, baking soda and salt until it forms a batter.
  5. Drop the batter by spoonfuls all over the top of the fruit. You can leave it as spoonfuls or smooth it out.
  6. Bake for 35 minutes or until fruit is bubbly and top is done and golden brown.
  7. Enjoy!

To make this even better, add some whipped coconut cream or full-fat coconut milk (or whipped cream if you eat dairy) all over the top when it’s time to serve. Yum!!

Workout of the Day
“Bell”
3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

Post your scores to the whiteboard.

 

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Kettlebell rainbow.

Kettlebell rainbow.

 

 

Workout of the Day
At “Go”
3 Rounds:
8 Toes to bar
8 Calorie row

At 5:00
3 Rounds:
8 Overhead squats 115/75 lb.
8 Bar facing burpees

At 10:00, repeat the first couplet
At 15:00, repeat the second couplet

If you finish the couplet early, rest the remaining time.

Post your two slowest couplet times to the whiteboard.

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The overhead squat is to midline control, stability,  and balance what the clean and snatch are to power – unsurpassed. (Glassman, CF Journal)

The overhead squat is to midline control, stability,
and balance what the clean and snatch are to power – unsurpassed. (Glassman, CF Journal)

 

Workout of the Day
Turkish Get-Up
Find your 1 rep max.
5/5-4/4-3/3-2/2-1/1-1/1-1/1
then
5 Rounds
50 yard sled push (25 out/back)
100 yard run (50 out/back)

Work in partners of 2-3 people and rest when your partner is going. Record YOUR slowest round.

Extra credit:
Spend 10 minutes stretching lower body.

Post your scores to the whiteboard.

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Guess the 6 pack

abs

Guess the gun show

guns

Answers to Guess the abs & guns posted on the MBS Facebook group page.

Workout of the Day
“Tyler”
5 rounds for time of:
7 Muscle-ups
21 Sumo-deadlift high-pulls (95 lbs)

*If you don’t have muscle ups do 2x chest to bar pullups.  Use bands as needed.

Post your scores to the Whiteboard.

Post your scores to the whiteboard

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Jula getting some pushups.

Jula getting some pushups.

 

Workout of the Day
Muscle clean, 1-1-1-1-1
Power Clean, 3-3-3-3-3
Clean, 5-5-5-5-5

Post your scores to the whiteboard.

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