Grab Your Friends – MBS Lunchtime Boot Camp!

Lunchtime Boot Camp starts Tuesday, September 5th!


MBS Boot camp is a 30-minute circuit that combines cardio, body weight movements, and light weights to burn calories and get your workout on the go. No experience necessary! Runs Monday-Fridays from 11:30-12:00pm at MBS CrossFit Broomfield.

Sign up here for a 15-punch pass ($8/class)

Sign up here for a 30-punch pass ($6/class)

Contact for additional questions.

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Labor Day Schedule

REMINDER- On Monday September 4th (Labor Day) there will be a 9am class ONLY at BOTH locations.

Gymnastics Class at the Hangar and Open Gym at the Deuce on Sunday are cancelled.

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2017 Nutrition Challenge at MBS CrossFit

Our Biggest Nutrition Challenge of the Year!

This fall MBS is participating in the Lurong Championship Challenge, which is a nation-wide challenge that combines diet, fitness, and accountability in a competitive community driven environment. As a participant you will pay a registration fee of $40-$55 and join our team MBS CrossFit. Once the challenge begins, the website provides resources for your chosen diet plan as well as a daily log where you will be required to post your food scores daily, workout scores weekly, as well as track your chosen goals. Points are based off eating habits, workout scores, and daily accountability. Points in this challenge will go toward our team MBS CrossFit, where prizes are awarded for top team size, workout scores, accountability and others. Additionally, there will be an internal community challenge among MBS members.

Challenge starts on Monday, September 18th and concludes on Sunday, October 29th. (6-weeks)

Challenge Kickoff Meetings*
Thursday 9/14 @ 7:30pm & Sunday 9/17 @ 11am

Friday 9/15 @ 6:30pm

*60-min Kickoff Meetings will cover the details of the challenge including how to play, rules, macro vs classic diet options, and a question and answer portion.

This challenge is open to MBS members and their friends and family. You do NOT have to be a member to participate. All challengers will begin by signing up here under the team MBS CrossFit Broomfield. Then, we will be forming four teams (2 teams at Arvada and 2 teams at Broomfield) with team captains of each. Husbands and wives are encouraged to be on separate teams! Team Captains will be your contact point for questions and advice during the challenge.

MBS Teams
Broomfield Team Red – Shelby Team Captain
Broomfield Team Black – Brandon Team Captain
Arvada Team Blue – Jeremy Team Captain
Arvada Team Grey – Heather Team Captain

Participants must register at and register under MBS CrossFit Broomfield. Cost is $55 to participate.

All participants will be contributing to an overall MBS CrossFit team score within the Lurong Championship Challenge. However, the main competition is the internal competition between MBS teams.

In addition to the prizes available within the LCC, MBS will be awarding top prizes for:
– Top MBS team score
– Top MBS’er score (1st, 2nd, 3rd)
– Top MBS’er body composition change (male and female)



Here’s what the steps look like:

Step 1: Sign up

Step 2: Decide whether you are doing the Classic or Macro option. If this is your first time doing a challenge, we recommend doing the classic version. If you have done previous challenges, you have the option of doing the Macro option. If you’re doing the Macro option, you will need to determine your Macro goals for workout and non-workout days here.

Step 3: Attend the Nutrition Kickoff meeting dates listed above.

Step 4: Communicate with your Team Captain and get your before pictures, body composition measurements, and baseline workout completed.

Step 5: You will be required to log your food scores daily along with earning points by doing and logging the weekly workouts and other bonus points that will be communicated by your Team Captain.

Step 6: See your results! There is no doubt that following this structure will deliver results. Just follow the instructions and have fun with it!

The Explosive Seminar w/Ryan Moody

Learn the benefits of being explosive!

What: The Explosive Seminar is a 5-hour seminar hosted by Ryan Moody who was a World Record holder in the standing box jump and has been around the world coaching athletes of all levels the benefits of training explosively.

The seminar will cover the following:
– What is Explosive Training?
– Explosive Training Hierarchy – “The 3 Pathways”
– How to Build an Explosive Foundation
– How to Build a Mentally Strong Foundation
– Explosive Foundations Part 1: Jump/Plyometric Movements
– Explosive Foundations Part 2: Kneeling Movements, Sprinting, Plyo’s [part 2] – Formulation for Programming, Listening to Your Body, Application to Training and Sport

Watch this short video highlight reel of the seminar.

When: Saturday, September 16, 2017, 9:00am 2:00pm

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



1. At Seminar Registration Checkout Enter the Code: ‘LurongDeal’
2. Once Payment has processed, you will be re-directed to the LuRong Nutrition Challenge Registration Page. Be sure to sign up under –> Colorado –> MBS CrossFit.
3. The value is $154. And you get BOTH for only $99

Clean Nutrition+MBS CrossFit = Results


Jamie Shares Her Success Story!!! Way to go Jamie. We are so proud of you!!! Our In-House Nutrition Challenge begins  September 18th. Sign Up Here if you are looking to clean up your diet and get amazing results.

Howdy All,

I was asked to share the story about the above photo.  Well what can I say…I was in a rut.  I was feeling really stuck.  I had previously been very fit and was a dedicated crossfitter at Crossfit Warrenville outside Chicago.  It was a great place, great coaching, and awesome community.  I was an Ironman and competitive rock climber.  Oddly I moved here, one of the fittest states, and gained a ton of weight.  I just totally stopped doing most of my previous normal activities.  The path of least resistance was winning.  I had a horrible job and it affected me; too much of the bad stuff and not enough of the good.  None of my cloths fit and I was feeling miserable.  I have some serious digestive issues and never felt worse.  I was tired all the time, bloated and sick, and I didn’t feel good about myself because I knew I was not taking care of business.  My husband, the comedian, nicknamed my belly Gus!  I would lay in bed at night and think to myself I am 39 years old and taking over 10 pills at night.  While I knew I needed to change something I had not previously committed myself to the process.  I actually joined MBS in March of 2016 but I was not committed to change.  I didn’t correct any of my eating or other bad lifestyle habits and was good at all the excuses to justify why I couldn’t change.  I went to class but I wasn’t present.

Finally in January of 2017 I had enough, I was sick with digestive issues and knew it was time to get back in control.  So I committed, really committed to the journey to get back to a state of health.  My starting weight was 177lbs, the heaviest I’d ever been in my life, and my body fat was 34%.  So in February after getting better from the recent digestive issue I took back control.  I reached out to MBS coach Jeremy and asked for his help and support to get me well.  I was not too worried about numbers on the scale but wanted to focus on body fat and a general feeling of wellness.  It was the BEST decision I’ve ever made.  With his help, the constant support of all MBS II 5am coaches (Jer, Kyle, Stacy, and Pat), and the awesome 5am crew I was ready to do work!  In conjunction with my MD I’ve been able to stop all medications except one a night and I’ve decreased the dosage significantly and hope to phase it out completely.  I’ve committed to a strict paleovedic/primal diet.  Which I hate the word diet, I’m not on a diet it’s just what I do now.  I’ve had ZERO abdominal pain or poop issues (sorry to be gross) since February, my sleep is amazing – like nothing I’ve ever had before, energy level is way up, and let’s just say the hubby is happier too 😉 In addition to looking better I feel AMAZING!  My last weight was 151 and my body fat was 24.5%.  And Gus is almost totally gone!!!!

Like any long journey it takes grit to stick to a plan.  I’m not perfect and I’ve had days where it would be easier just to eat crap or skip a workout.  A fellow 5am posted that you don’t get better on the days when you feel good it’s on the bad or hard days that you make gains.  That’s the truth right there!  Recently on the way home from business trip  I needed to re-up on motivation so I decided to do a comparison of before and current pictures, something I said I would not do until October.  That photo is above and totally reaffirmed I am on a much better path.  I have no goal weight in mind, I want to be lean and feel great so I’m focused on body fat percentage.  I still have work to do so check back with me in October!!  Anyone can change and be successful, you just have to be honest with yourself, accountable to the process and not afraid of hard work!


If you are interested in trying MBS CrossFit and seeing what it can do for you, please e-mail


Hangar closed during photoshoot!


***Schedule Reminder***

Due to a photoshoot at the Broomfield location Monday-Wednesday (8/28-8/31) at the hangar, some classes are being cancelled or moved to East Park (directions below).

Please note the following changes:

The 5:15, 6:15, and 7:15 am (Monday and Wednesday only) will all be normal classes at the hangar.

Then, the following class times will be held at East Park:

9:00 am, 12:00, 4:00, 5:15, and 6:30 pm.

We’re looking forward to getting a little equipment out on the grass and getting a great workout outside! Feel free to bring a friend or coworker out for the workout!


Directions to East Park: From Hwy 287, take Interlocken Loop west 1 mile. Turn right at Interlocken Blvd and East Park will be about 1/2 mile on the right. Google directions to East Park.


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MBS In-House Competition- It’s Lift Off Time Again!!!

MBS CrossFit In-House Competition

What: Individual competition. Age category divisions (see below for further clarification). Competition will test 3 workouts: CrossFit Total, Lift Up for Luke Autism Awareness WOD Learn More Here , and a third workout to round out the testing. Open to members of both the Hangar and the Deuce. We had a blast last year and we are certain that it will be even better this year.  Our goal is to FUN and to celebrate all of the hard work our athletes put in the gym day in and day out.

When: Saturday, September 9th from 9-1pm

Where: MBS CrossFit Broomfield at the Hangar

Who: All MBS CrossFit members

Details: The competition is mostly for fun, hanging out, getting cheered on, and cheering on your friends. But, we will still have everything organized and run on time and of course, judges to make sure all our reps are legit. We are keeping this to MBS only, so you don’t need to worry about being embarrassed or anything. No matter your skill or experience level, you are welcome to join us. You are welcome to invite family and friends to come hang out and watch. Bring your own snacks and drinks as you wish.

Registration is $35 and includes a t-shirt. You must register by August 25 to be guaranteed a shirt.

Register online  Register Here

Note – At registration, it will ask for your squat starting weight. This is needed for us to group ability levels better for the CrossFit Total. If you read through the rules of the CF Total, you will see that the rules are that you will have 3 attempts on each of squat, press, and deadlift. No more. Your first attempt should be something you know you can do, but still pretty heavy. Your second attempt will be more of a challenge. Your final attempt is usually reserved for a new PR. 


We will be awarding top male/female (with awesome prizes) in the following age categories*:

0-29 years

30-39 years

40-49 years

50+ years

This is for the age you will be on the day of the competition.


Of the 3 workouts, one workout will consist of movements that may require scaling (ie; pullups, double unders). The CF Total and the final workout will NOT require scaling, you just do what you can do. We will have a listed scaling option for the chipper workout, and for anyone that scales a movement, they will be placed behind the last Rx person.

For example:

Person A scores: 650 on CF Total, 5 Rounds on the chipper (as Rx’d, no scaling), and 1:24 on the 3rd workout. (Placing in workouts was 15th + 9th + 7th = 31 pts)

Person B scores: 700 on CF Total, 6 Rounds on chipper (scaled double unders to 2x singles), and 1:10 on the 3rd workout. (Placing in workouts was 10th +18th + 1st = 29 pts)

Person A has a total of 31 pts. Person B has a total of 29 pts and places ahead of Person A.  Person A did the workout as Rx (no scaling), but didn’t do as well on workouts 1 and 3. Person B did scale the chipper workout and placed behind the last Rx person, but did well enough on workouts 1 and 3 that they still have the lead.

This is only a hypothetical example, but the point is that you can scale the workout and still place high, assuming your other abilities are strong. So, NO EXCUSES!! Sign up and have some fun with us!



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Meet Mark Jurney!!! 12 Weeks & 20 Pounds Later


May 2, 2017                                       July 18, 2017

I wanted to let you know about my experience since joining MBS 12 weeks ago.

My initial goal was to get a  “Jump Start” because I really didn’t believe I was that far away from where I wanted to be. I thought I just needed a kick in the ass to make it a way of life that I could continue forward with. In reality I needed more than a jump start because I was going down a bad road.

Prior to starting the class I scheduled a doctors appointment to get a baseline of my overall health.  I hadn’t been to a doc in over 10 years and hadn’t done all my “old man” testing for being over 50.  My test results were ugly. 12 weeks later and things are looking good.

Here are my before and after pictures. I’m not sure they show the true transformation but I think there’s a little more definition.

Here is a summary of my amazing results:   I’m a new me!!!!

Starting Cholesterol numbers- 215
Ending Cholesterol numbers- 135

Starting Blood Pressure- 155/94
Ending Blood Pressure- 122/65

Starting Resting Heart Rate – 78
Ending Resting Heart Rate – 54

And the big one:

Starting weight – 192.5
Ending weight – 170.5

I’ve really enjoyed the classes at MBS.  It was refreshing to be in a no judgement type of environment where everyone is working on themselves with the support of a team.  I felt terrible if I had to miss a class because I enjoyed them so much.  I wish the best for all of my teammates!!

You all made it worthwhile and I look forward to continuing to improve!


*** We love sharing your success stories, big or small.  If you have something you would like to share with us please e-mail or chat with a coach. You never know, your story may inspire someone else to take charge of their heath.  We love celebrating YOU!!!!

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Let’s Have Some FUN!!!!

Fun weekend ahead at MBS CrossFit.
Yoga on the Tarmac
Thursdays, July 27th and August 17th from 7:30-8:30pm at the Hangar.
CorePower instructor and our very own Brittany Burke will be leading us in some focused yoga flow. Free for everyone..including family members and friends!
Hooverball and Movie night
Friday, July 28th, 6:30-10pm at the Hangar
Hooverball – We are going to do bracket-style comp with COED TEAMS OF 4. Two guys and two girls will huck a 14 lb. ball over a net like in volleyball. Games will start at 7pm. Sign up Here
Please contact us if you would like to play but are still looking for a team. We’ll help you find one.
Movie night – Kid friendly movie starts at 8pm in the front room.
Sand WOD
Saturday 29th at the Deuce
Exciting SAND WOD coming our way!!! — the guys from Brute Force are bringing sandbags and fun to the Deuce on Saturday 29th for the 7:45 and 9:00 a.m. classes. Brute Force will be running the classes– come out and SAND WOD!!
MBS Muscle Up Clinic
Sunday, July 30th. Held at the hangar from 10-12pm.
Free for MBS members! Gymnastics class cancelled.