We’re Starting The New Year With a BANG!!!!

We’re Starting The New Year With a BANG!!!!



*Both locations- Broomfield/Arvada All Day-All Classes-All Week!

*Do my friends have to be “in shape”, or have CrossFit experience to participate? Absolutely not!
We have 10 years of experience in helping all levels of athletes participate in CrossFit, regardless of current fitness level.

*How many friends can I bring in? As many as you’d like.

*Do I need to do anything? To make this experience the best possible, please have your guest fill out the online free week form and indicate what class they’ll be attending. We’ll take care of the rest! Click Here OR shoot us an  e-mail

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PB Log day 27

Hitting some jerks off blocks.


This is a bit of an experiment here. I want a place to share a record of my training. Why? Well, I feel like most of what I know has come through the process of testing on myself before sharing with others. What I know about nutrition is what I’ve learned through trying to improve my nutrition to ‘look better naked’ and ‘go to the CrossFit Games’. Same goes for my goals of ‘getting stronger’, ‘improving flexibility’, ‘recovering better’, and so on. Some things, I’ve learned, have worked better than others. And, sometimes it’s not so much about ‘works’ versus ‘doesn’t work’, but how it depends on your training goals, current lifestyle, and so on. There’s really just a lot to it and it’s hard to sit down and write posts on certain topics because I feel like some topics would require writing a whole book..Sooooo, rather than writing a book, I’m just going to share some day-to-day material and hopefully there will be some gold nuggets that folks can learn from!

A little context…

I’m probably 4-5 weeks of decent training in at this point. Meaning, I’ve been in a consistent, mostly uninterrupted groove for that long…Prior to that I was training as well, but I had a lot of business and life stuff going on where my training wasn’t consistent…It’s all about consistency!

I’m following Train FTW programming developed by Matt Chan. It’s definitely one of the better programs I’ve followed. I enjoy his stuff. But, I should note that I deviate from the programming fairly regularly as I like to throw some of my own snaz in…For instance, today didn’t call for jerks. But, I felt like hitting jerks so I did some – a lot of them!

If you didn’t know, I had a hip labrum surgery 2 years ago. Believe it or not, I’m still recovering. I think my little nerves are still regrowing and making some final connections after being gouged through during surgery. I’m probably back to 90% of my pre-injury status in terms of strength…Conditioning never got lost, but all my max lifts (back and front squat, deadlift, snatch, and clean and jerk) all went on hiatus for a couple years!

Ok, enough contex..On to the cool stuff!

Today, Dec 27 2017

– Coached four 1-hour CF classes from 7a to 1230. Ate 3 scrambled eggs and about 6 oz of leftover prime rib along with plenty of coffee and BCAA’s.

– Workout session at.  1pm

EMOM x 15 min:
:30 medium hard on air bike – hit 10+ calories each time
:30 air squats – hit 15 reps ea time

5 min rest, then

Begin working up to a 1Rm split jerk from blocks. Built up to 255 over 15 minutes. Shoulders (and basically everything beneath them) were a little shaky from the workout, so stopped there.

Then, a series of drop sets (ea set took 3-5 minutes..wasn’t really on the clock)

5 sets of 1 rep at 220
5 sets of 2 reps at 198 (kg plates)
5 sets of 3 reps at 176
5 sets of 4 reps at 155ish
5 sets of 5 reps at 135

5 min rest, then

1 legless rope climb + 7 toes to bar

That was it for the day. I finished with some leg stretching and crossover symmetry between stretch sets. I feel like I could’ve gone a bit harder on pretty much everything, but I’m happy with it considering I got a pretty decent head cold right now. I’ll give it a 7. By the way, 7+ training days are plenty good and nothing to be disappointed about!

Finished off the day by doing some misc. gym work (emails) along with a trip to Lowes with the fam. Ate a burrito bowl (no wheat for me plz) with extra steak and guacamole. And, I’m finishing my second protein shake of the day before I head to bead.

8:35pm. Calling it a day


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Another Festive Holiday Party at MBS CrossFit

Thanks to all that made it out for our annual MBS CrossFit holiday party.  Getting together with both of our awesome communities is always one of the highlights of the holiday season. A BIG thanks to Steve Thomas (on base) and The Resonators for rocking the house!!!! And btw…we nailed the mannequin challenge. See the group page for the full video.


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Goal Setting Session- Dec 20th at 7:30pm

MBS CrossFit is gearing up for a GREAT Twenty One Eight

Join Coach Jeremy at MBS II In Arvada (6845 Indiana Ct Unit 100) Wednesday, December 20th at 7:30 p.m. for Goal Setting Session… Think Life, Nutrition, CrossFit, or Spiritual Goals… please bring materials to write with. FREE to members and their guests. If you are not a MBS CrossFit member and are interested in this class please e-mail for more information.  We look forward to helping you reach all of your 2018 goals. 

January-February Events at MBS

Getting fit has benefits that extend WAY outside the walls of the gym – Like cutting down (and one-arm pressing) your own Christmas trees!


Hey y’all! As we punch through the end of 2017 and celebrate a fit and fantastic year with our family and friends, NOW is the time to start planning for your next kick-ass year. We are going to be starting it off right with some skill clinics to get your movements refined before the start of the CrossFit Open. We also  have some additional things that will help up your game, including nutrition, rowing competitions, and opportunities to bring your friends, family, or co-workers into CrossFit. We hope you check it out!


Monday through Saturday, January 1st-6th – Bring a Friend Week at MBS CrossFit (both locations). This is your chance to invite your buddies in to ANY of our workout of the day classes all week long. Show them how they CAN do CrossFit in our super fun and supportive community.

Sunday, 7th – Handstands and handstand pushups skill clinic w/Coach Ben. Come learn from our resident ninja how to strengthen your shoulders and be more efficient on pressing movements. Clinic will be taught from 10-11:30am at Arvada or Broomfield, depending on which gym has more sign ups. Register here for $10.

Sundays, January 14th-March 4th – Rowdy Royalty Rowing competition and Hero workouts. Join us at 10am every Sunday for a CrossFit Hero workout and/or a 4-week rowing competition. More info will be posted on the MBS Facebook group.

Saturday, January 20th – Olympic snatch skill clinic w/Coach Brandon. Come learn from our resident ‘strong guy’ on how to get stronger on the barbell. Clinic will be taught from 10-11:30am at Arvada or Broomfield, depending on which gym has more sign ups. Register here for $10.

Saturday, January 27th – Olympic clean and jerk skill clinic w/Coach Brandon. Come learn from our resident ‘strong guy’ on how to get stronger on the barbell. Clinic will be taught from 10-11:30am at Arvada or Broomfield, depending on which gym has more sign ups. Register here for $10.

Sunday, January 28th- Double Under Clinic. Come master your double under with Molly and Jump N Ropes crew. Registration link coming soon.



Saturday, February 10th – MBS CrossFit’s 10-year Anniversary party and Grand Re-Opening. Come celebrate our 10 year’s of success in Broomfield and Arvada with a workout at our Broomfield location. More details being posted soon.

Friday nights starting February 23rd through March 23rd – MBS CrossFit Friday Night Lights! Come do the CrossFit Open workout with MBS every Friday night at the hangar. Stay tuned to the blog for sign up and more details.

Kasey McCurdy’s Incredible Transformation Through CrossFit and Nutrition!!!

I’ve always been the fat kid and have struggled with my weight my entire life. It wasnt until i started to get really serious with Crossfit and a lower-carbohydrate existence that I started to actually transform not just my body, but my mindset as well. I remember in 2007, I stepped on the scale at nearly 260lbs.

I remember talking with my wife about joining some cardio-kickboxing class that was going to cost FOUR HUNDRED DOLLARS for 10 weeks (that seemed like a lot to pre-Crossfit me 🙂). I did some work on my own prior to starting to actually start to get the weight down, and entered the “program” at 234 pounds, with a nearly 40-inch waist. Cardio-kickboxing was my life for a couple of years, and I even ended up instructing. At a certain point, I got tired of using resistance bands for strength-training, and found a more functional place that used kettlebells, pullup bars, and other pieces of equipment that seemed more “real” to me.

My goal was to run and complete a Tough Mudder (a 13-mile obstacle course race). While at this new place, one of the coaches said “Tough Mudder, huh? Have you ever heard of a GORUCK Challenge?” No, I hadn’t. He told me about it…it’s a 12-14 hour endurance challenge led by current and former Special Forces to give you a taste of their training. You get the hell beat out of you for at least 14 hours, and oh yeah, you have a backpack full of 40lbs of bricks the entire time. Who the hell would do that? Me…6 months later, that’s who. And I’m still actively doing these events…even completing a few of them back to back (in consecutive nights with about 3 hours of sleep). It’s amazing how much your outlook on life and “hardship” changes when you put yourself through something as difficult and soul-crushing as a GORUCK Challenge…it’s honestly been one of the biggest change agents in my life.

Well, it was around this time that another friend told me about “Crossfit,” which I could only assume was one of those cheesy “Lift weights for Jesus” type gyms. I did some YouTube searching and saw people dragging sleds, flipping tires, and using real barbells. I saw thrusters, squats, and…”wait…what the hell kind of pullups are those!?” Within weeks I was hooked. I couldn’t do a single pullup. Power cleaning 135 off the ground was a milestone for me. Double-unders were basically an exercise in self-flagellation. But, it brought out this competitive spirit in me that I had NEVER felt before. I felt…awoken…alive…better.

It’s been 5 years doing Crossfit now, and it’s transformed my life and helped me to be a great role model for my children so that they never have to go through the bullshit of being the fat kid…because it sucks a lot.

Doing the Lurong challenge at MBS Crossfit was an amazing experience that helped to catalyze some physical changes that had been just out of reach for the better part of a year. My body hovered around 195-200 pretty much all the time, but one number I’ve wanted to see for YEARS was “185.” This 6 weeks gave me a short timeframe in which I knew, if I dialed everything in correctly, I could have the thing I’d wanted for so long.

The Ketogenic diet has been what I’ve found to allow me to perform and feel the best, so I stuck with it. This time around, for this challenge, I counted each and every macro, calorie and molecule going into my body. No more “lazy keto” for me…this was “lazer keto”. I followed the protocols from the “KetoGains” community (Google: ketogains), set up my trusty Excel spreadsheet for my weekly meals, and got to cooking.

I’ll never forget the day I hit 185…5 weeks in. Let’s just say this was a very good day. I woke up, hopped on the scale and almost wept at the number staring back at me. I did it. My son heard me yell something in the bathroom and came and looked…”MOM!! DAD DID IT!!” Having him see that I had a goal and I worked hard to achieve it is a lesson I continually try to reinforce upon him. “You’ve gotta work for it, son” is something I probably say too much to an 8-year old. In addition to hitting my goal weight, we found out our house back in Iowa sold for well above asking price, and my wife got news of a bonus at work. This was a “holy shit, we’re celebrating with wine” type-of-night.

So…was the Lurong Challenge completely life-changing? No. Was it a great time period to allow me to focus on a goal and attack it with everyhting I had? Hell yes. Here I sit…at 184lbs…where I’m going to stay for awhile. I did it, and the support of my team and the love of some friendly competition made it fun the entire time.

If you’re curious to see some photos of a shirtless fat dude transforming into a shirtless less-fat dude posing in the mirror…knock yourself out:


Way to go Kasey. We are so proud of you!

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Spreading The Holiday Cheer

Once again we will be supporting the Santa Cops program through the Westminster Police Department.  Trees are up and adorned with ornaments at both MBS CrossFit locations.

Each ornament contains a gift item for a specific child. Please buy the item on the ornament and return it to the tree with the ornament attached. Please bring the new and unwrapped items back by next Thursday, 12/14.  You are welcome to take as many ornaments as you’d like.


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Making it happen!

Ankie visualizing before the lift.


Make Things

Life is all about making things. As soon as you could wrap your hands around a crayon as a child, you were making your own masterpieces. Continuing through childhood you made forts with blankets and chairs,  skyscrapers with Popsicle sticks, and imagined magical lands and times as princesses and knights. That’s what kids do. They make stuff!


Stop Making Things

Somewhere between childhood and adulthood we stop making things. Color between the lines. Get good grades. Sit in your chair. Stop goofing around. We begin to hear these rules and restrictions and are discouraged from imagining, exploring, and creating.


The Difference

Kids scribble, make Popsicle stick projects, and imagine far off lands that aren’t reality. That is good and natural and it should be considered practice for what we will do when we become adults. Instead, rather than maturing the practice of creation from unrealistic or unhelpful things as children, we altogether just stop making things.  We follow the crowd and believe in what other people believe and lose the ability to make things on our own.


Your Oppurtunity

As adults, we still have the opportunity to imagine OUR HEALTH, OUR RELATIONSHIPS, OUR CAREER, and OUR LIVES as empty slates that can be created exactly the way we would like them to be. All that is needed is imagination and belief in ourselves…And, application of time and effort to the cause. What do you want YOUR health to be like and what steps do you need to take to get there? What do you want your relationships to look like and what do you need to change to make it happen? What do you want your career to be and what actions do you need to take to start making it happen? All of these things can be changed and decided and MADE BY YOU!!! Holy shit, that is why we are so damn blessed to be living in AMERICA – the land of the free!


How to Do It

Have you ever watched a kid try to watch a Disney movie and do art at the same time? It doesn’t work. They are completely distracted watching Bambi on the screen and they get absolutely nowhere with their art project. Similarly, adults cannot be plugged into other people’s lives and business (Facebook, IG, TV shows) if they want to make their own life. You need to unplug and focus on what you are doing. It’s that simple. Carry a daily planner and/or journal, set goals, take rest days and reflect, ask yourself questions, and plan and prepare for the future.


It Won’t Happen Overnight

Just like working out, results won’t happen overnight. If have not been writing in a journal, setting goals, and in the practice of planning, it will take some time to learn what works best for you. Maybe you like electronic journals over the paper and pen version. Maybe you like having BIG and challenging goals because that motivates you. Or, maybe you like smaller incremental steps and celebrating every small milestone. We are all different and have different preferences on how we do things…Again, just like children…Some prefer crayons and paper and to work on art indoors, while some prefer sticks and the outdoors to carry out their fantasies. Practice makes perfect and it will take 10,000 hours to become a master…Or, maybe 5,000 will make you at least a semi-master. Either way, do more than what you are doing now and you will see results!


Decide Now

Is 2018 going to be ‘just another year?’ Or, will it be THE year that you turn things around? Will this be the year that you stop listening to (and watching on social media) everyone else’s lives and opinions and start deciding what you want your health, relationships, and career to look like? It all starts with just one step and there’s no time better than right now to start. Don’t wait until January…Literally, grab a pen right now and start making a list…What will your health look like? What will your relationships look like? What will your career look like? What will your life legacy be? What things can you do today, this week, this month, and this next year to make it start happening?



MBS Welcomes Coach Sam!

Please help us in welcoming Coach Sam to the MBS coaching team. She’s pumped to be part of the team and we are thrilled to have her. Sam will mainly be at the deuce (Arvada) but you may see her at the hangar (Broomfield) from time to time.

Sam grew up in the San Francisco Bay Area and has been involved in sports from a very young age.  She played Division 1 volleyball at Villanova University.  Sam started CrossFit in 2012 after a couple years of endurance running and hasn’t looked back since! She has been coaching full-time since 2015 and loves helping people live a healthier life in and out of the gym!

When she’s not playing with a barbell you can find Sam spending time outside with her husband, Scott, and her puppies, Harley and Tucker.  When she’s not outside she probably cooking up some healthy (and sometimes not so healthy) meals in the kitchen.

Qualifications- CrossFit Level 2, CrossFit level 1, Precision Nutrition Level 1

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Drum Roll Please….The Results Are In!!!

The final results are in and it’s time to announce our winners. It was a great 6 weeks and it ended up being a super close race between the two teams. Hats off to both teams. All we can say is wow, wow, wow! The results were amazing. Many lot weight, gained muscle,lost body fat and made gains in the gym. Keep an eye on the blog and our social medial pages for testimonials and success stories. And a huge congratulations to all of your for participating in our 2017 Fall Nutrition Challenge.  You are all winners! 
Dumb Roll Please….

Top Team Score- $500  Prize
-The Purple Reign
21st Place Over All- Purple Reign  Total Points 1,919.3878
28th Place Over All- Steel Panthers  Total Points 1,776.1694
1st Place Individual – $150 Cash Prize
-Heather Johnson on Team Purple Reign 6th Place Over All-Total Points 2989   
         2nd Place Individual – $100 Cash Prize
         -JD White on Team Steel Panthers 11st Place Place Over All Total Points 2925 
         3rd Place Individual- $50 Cash 
         -Erin Schafer on Team Steel Panther 24th Place Over AllTotal Points 2850 

          Sprit Award- MBS T-Shirt
          -Kasey McCurdy on Team Purple Reign
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