FNL Pictures

As usual, the CrossFit Open brings some awesome and challenging workouts. Sam is always there capturing these moments and helping us look like rock stars. Here’s a few pictures of week 1 of the CrossFit Open.

CrossFit Open – MBS Friday Night Lights

Get (upside) down at FNL!

Y’all recently got an email about Friday Night Lights this year. Just in case it went to your SPAM folder or you’re sleeping in class and haven’t heard the info, we are doing Friday Night Lights again this year. Here’s the deets.

What: MBS Friday Night Lights! This is a MBS community event where we invite all of you to come celebrate your body and mind and have fun working out with your MBS fam.

When: Every Friday evening for 5 weeks beginning Feb 22nd through March 22nd. Heats will run 4:30, 5:00, and 5:30pm.

Who: Everyone! All skill and ability levels welcome. MBS guests are welcome to come spectate or even participate if they’d like (please email if bringing non-CrossFitter in).

Cost: Free

Additional: The CrossFit Open is a world-wide competition hosted by A workout is announced every Thursday night for 5 weeks. We will be running the workout as the Workout of the Day the following day each Friday. Our Friday classes are all the same times except for the evening where will will run FRIDAY NIGHT LIGHTS from 4:30-6pm. We will post a Heat Sign Up at the gym each week and encourage you to use that to guarantee you a heat time and judge. You are welcome to bring drinks, snacks, guests, pets, and kiddos. You do not have to come every week…Come once, come twice, or come all weeks!

Check out some of the awesome pictures Sam took from previous year’s Friday Night Lights.

C’mon heat!

We are patiently waiting for winter to run it’s course. Until then, we’ll sneak our big hangar door open and get some workouts in the heat of the sun. We got a great workout last week with the hangar door open and got some great pictures of this longer chipper of sled pulls, rope climbs, burpees, stair climbs, and more. We posted more pictures on our MBS Facebook page.

Reminder, we are no longer posting our daily programming on the blog. Our members have access to Wodify and can get the full week of workouts in advance every Sunday. If you are not a member and want to find out more about getting started, email or call 720-446-8434.

Skills that can save your life

This is a book that I highly recommend everyone reading.

I posted this message in our closed Facebook group a few weeks ago, but wanted to re-post on our blog as well.

A lot of you may not know this, but I was a bodyguard in my past life as well as a close combat/self-defense instructor in the Marines. That being said, I spent about 6 years learning about violence and what to do in the times you are presented with those situations. One of the biggest takeaways from my time in that field is that the biggest factor of you not becoming a victim is about having situational awareness and avoiding making yourself an easy target. Obviously, some situations you can’t avoid, but I think there’s a lot each of us can do to protect ourselves from becoming victims.

The picture above is the cover of the book “The Gift of Fear” by Gavin de Becker. This was required reading as a bodyguard and I think there is a ton of insight into the criminal mind and how everyday people become victims due to not having an awareness of their environment. This book will open your eyes! It is a short read and you can have it on your doorstep in a day here.

You might think that violence won’t happen to you. Would you bet your life on that?

On Sunday, February 10th from 9-4pm we are hosting the CrossFit Be Your Own Bodyguard self defense workshop with Tony Blauer. This course is dedicated to you and your family’s personal safety. This class isn’t a martial art program. Its about situational awareness, controlling fear and simple self-defense using movements we’re all familiar with.
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CrossFit Be Your Own Bodyguard Course


Coming to MBS February 10th!

“Learning self-defense is like learning first-aid and CPR; life-saving skills you can learn in a day, the only difference is the life you might be saving is yours.” – Tony Blauer


What: Be Your Own Bodyguard Course

When: Sunday, February 10th from 9-4pm

Where: MBS CrossFit. 10900 W. 120th Ave. Broomfield CO 80021

Cost: $249 (Register here. Note – You must create account if you don’t already have one.)

Course description:

The CrossFit Workshop: Be Your Own Bodyguard™ is a single-day, immersive course designed to improve physical self-defense, situational awareness, verbal de-escalation skills and fear management. Through a mixture of classroom discussion and innovative partner drills, participants leave the workshop with simple, practical but effective self-defense skills.

Created by Coach Tony Blauer—a pioneer of modern self-defense and champion of the CrossFit community—the workshop leverages the SPEAR™ concept, which is based on human physiology and natural biomechanics. The “startle-flinch response” is part of the human survival reflex, and attendees learn to harness it as a catalyst for protective movement.


Gym Closed for Turkey Challenge!

The 9th Annual MBS Turkey Challenge is being held at the Sports Stable in Superior this weekend.

Just in case you’ve been living under a rock, the Turkey Challenge is THIS weekend! We have nearly 20 athletes competing and over 50 of our athletes helping out judge and volunteer. If you would like to come spectate or help out, come out this weekend…We would love to have you!

The competition will begin Friday night (Master teams only) and run through Saturday and Sunday 8:30-4:30 pm each day. Kids, Teens, Pro, Open, and Master teams and individuals will be competing..All 530 of them!

The venue is the Sports Stable in Superior at 1 Sports Stable Dr. Superior CO. You can get more info by following the Turkey Challenge Facebook page here. We’d love to see you there!

Friday evening, Saturday, and Sunday classes at MBS CrossFit cancelled. Normal schedule resumes Monday morning. Thanks!

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Iron Sharpens Iron Event: Class closures and Saturday Park WODs

Park workouts are awesome!

Due to the Iron Sharpens Iron Camp hosted by Faith Rx being held at our gym October 12th-14th, there will be a handful of schedule changes listed below.

Friday, October 12th
6:30pm WOD cancelled. All other classes held the same.

Saturday, October 13th
Gym closed. 7:45am & 9am class times held at East Park. If you haven’t done a park workout with Pat, you are missing out!!! We will have either sand balls, KB’s, sandbags, or some other fun gear out there to mix in with sprinting and other fun stuff we don’t get to do too often at the gym. Friends are welcome to join too!

Sunday, October 14th
Gym closed. Open gym cancelled


Thank you for your understanding. Normal class schedule resumes Monday, October 15th!



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21-Day Sugar Sucks Challenge


The core tenants for nutrition of CrossFit include the phrase “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.” Our nutrition challenge this fall aims to focus on eliminating sugar for the duration of the challenge, but ultimately lowering the amount of sugar consumed overall in your daily life.

Greg Glassman, the founder of CrossFit, has been working diligently in a war against sugar and its effects on health through his campaign Sugar Kills against soda industries for their exorbitant amount of sugar content. As health rates continue to decline all over the world, sugar is the number one cause for diseases like diabetes and obesity in both adults and children.

You’ve probably heard how addictive sugar can be. You might even know first hand how hard it can be to crave sugar or how it can effect your mood. The truth is sugar has similar effects on the brain as drugs through behavioral and neuro-chemical effects. A study on rats showed that between cocaine and sugar, sugar was more addicting and stated that “the stimulation of sweet receptors by sugar-rich diets, such as those now widely available in modern societies, would generate an enhanced reward signal in the brain, with the potential to override self-control mechanisms and thus lead to addiction.”

Whether you currently experience a sugar addiction or not, here are a few ways sugar might be effecting your health without you realizing it:

• Sugar changes how your hormones work. In a negative way!

• Sugar can cause headaches and even seizures.

• Sugar speeds up the aging process.

• Sugar weakens your immune system.

• Sugar can lead to circulatory dysfunction.

• Sugar is a leading faction for weight gain.

Who is the Challenge for?

There’s a good chance you already know if sugar is an issue in your daily routine. So who is this challenge for?

This is for you if:

You experience regular headaches.

You have an energy crash in the afternoons or early evenings.

You crave sugary sweets after a meal.

You would like to lose a few pounds.

You get sick regularly.

You feel run down and fatigued often.

You have a history of diabetes or high blood pressure personally or in your family.

You would like a reset from the summer.

Challenge Rules:

It’s simple – no sugar for three weeks. Here are the rules:

1. No added sugar in food products.
Many processed foods are filled with hidden sugars. You’ll be responsible for checking the label of your food to ensure that no added sugars are included. This will include things that are processed in any way (aka anything that is not fresh produce). Sugar goes by many names, so you’ll need to look for any of them in the ingredients section of the nutrition label.
Some common alternative names for sugar include: Corn syrup (including high fructose) Evaporate cane sugar Corn sweeteners Malt Malt syrup Fructose Sucrose Dextrose Maltodextrin Maltose Barley malt syrup Maple syrup Brown rice syrup Beet juice Sucanat Turbinado sugar Invert sugar
Here’s an example of traditional Barilla pasta sauce. The ingredients include sugar, listed as the fourth primary ingredient.

2. Limited fruit intake.
Fruit is great for you. It contains vitamins, fiber, and can be beneficial to a well-rounded diet. However, fruit also naturally contains fructose, which gives it its sweetness. To ensure that you are not getting too much sugar, we’ll be limited fruit into to 3 servings per day maximum. This means that you are getting 2/3 cup (such as berries) or 1 medium sized fruit (such as an apple) for one serving.


Starting Monday, September 3rd, we’ll all be removing sugar from our food sources and being aware of the food we eat and the sugar it contains. The challenge will last 21 days, ending on Sunday, September 23rd.

How do you join us?

Join our MBS CrossFit Nutrition group HERE to not only get started, but get your tracking calendar to mark off the days of the calendar as a success. In the group, you’ll not only receive recipes, helpful tips from Coach Deidre, but support from everyone else participating.

MBS CrossFit Saved by the Barbell

Saved by the Barbell workout for our kids.


What: Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere.

When: Saturday, September 1, 2018.

Where: MBS CrossFit. 10900 W. 120th Ave. Broomfield CO 80021

Cost: You can sign up for the event here and get an event t-shirt. Proceeds will go toward programs that get fitness to our kids.

9:00-9:15am: Group warm up
9:20-9:35am: Kids heat
9:40-10:00am: Adults/teens heat 1
10:05-10:25am: Adults/teens heat 2


“Saved by the Barbell”
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Adults: 20/14 lb. ball, 115/75 lb. deadlifts and cleans
Teens: 14/10 lb. ball, 75/55 lb. deadlifts and cleans
Kids: 2 Rounds 8/6 lb. ball, trainer bar/PVC deadlifts and cleans (or something they can do!)

Powerlifting and Strength Seminar

There’s still time to sign up!

What: Powerlifting and Strength Clinic

When: Saturday, August 25th from 8-4pm

Where: MBS CrossFit. 10900 W. 120th Ave. Broomfield CO 80021

Who: Lifters, CrossFitters, barbell enthusiasts to beginners, and anyone wanting to learn from one of the top lifters in the country. There will be lifting theory and plenty of practical application.

Cost: $60 if paid in advance at, or $80 at the door.

MBS’ers and outside guests are welcome to join us for this single day seminar. Come get strong!