MBS welcomes coach Kristin!

Kristin with her dog Bo J.


Welcoming Kristin to the coaching staff at MBS

We would like to officially introduce Kristin Reffett as a coach at MBS. You may have seen her at the In-House Comp and/or shadowing classes the past few weeks. She is new to Colorado, joining us after the last few years competing on a team with CrossFit Mayhem Freedom (home of my man crush Rich Froning). She has been CrossFitting since 2011, a trainer since 2012, and ran cross country and track in college.  Aside from obviously a ton of CrossFit and fitness experience to share, she is really looking forward to making the MBS community her home and experiencing all that the Colorado outdoors has to offer. We hope you introduce yourself and get a chance to meet Kristin soon!

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We are excited to introduce Paleoethics as our new nutritional supplement offered at MBS CrossFit. If you recognize the name, it may be because Paleoethics was recognized as the official nutritional sponsor of the CrossFit Games this year. They are a newer company that offers supplements made of 100% natural ingredients and free of space-wasting fillers and heavily processed substances. I am thrilled to be able to offer such a high quality product at our gym at a reasonable cost to our members. Additionally, I look forward to partnering with Paleoethics in all our future events such as the Turkey Challenge, in house competitions, nutritional challenges, etc., where we will be able to sponsor great prizes for our athletes.

As a new product to the gym, I wanted to break down the products and give some feedback on my experience with them so far. I am sure you’ll be as pleasantly suprised with the taste and quality as I have been!

Super Serum Protein

So, I’ve had beef proteins in the past, and let’s just say I wasn’t impressed with the taste or mixing qualities. So, I was very skeptical of mixing this up initially. But, to my surprise, this protein mixes very easily in water or your choice of alternative milk (coco or almond) and tastes great! I prefer the chocolate (always) over the vanilla and I have had zero issues with taking it multiple times a day and having any gas or bloating afterward. The most noticeable thing for me, as a 20-year user of protein supplements, is how ‘light’ and ‘clean’ I feel after taking it. It’s not so sweet that I develop sugar cravings after using it, and it gets me just enough (18 grams) of protein per serving to make sure I’m fueling my body appropriately.



Surge (Pre-workout)

I am NOT typically a user of pre-workouts because of an experience I had with taking a pre-workout before the 2009 CrossFit Games Chipper. Ever since my brain melted and partially resumed shape after sitting in an ice-bath for 45 minutes after the workout, I decided I would chill on taking pre-wods. So, I usually stick to coffee, or taking 1/4 to 1/2 scoops in dire time of a pick up. But, being that this was a natural product that contains things like maca root, beet powder, billberry extract, and has no artificial ingredients, I decided to give it a shot. This is by far my far my favorite product! I have taken Surge in scoops of 1/2 to full servings (depending on tired feel) and feel a consistent energy that gives me just enough boost for lifting and workouts. Best part, I don’t get the jitters and heart-racing that normally accompanies a pre-workout. I definitely recommend this product to folks wanting a little pick-me-up before the workout. Note – if you’re a pre-wod snob that is used to the sugary sweet tastes of other pre-workouts, you mind find the taste to be pretty bland (earthy if you will). Sorry, that’s what you get when you don’t add tons of artificial sweeteners.



Rebuild Recover (Post-workout)

So, like many of you, I’m trained in thinking that a post-workout must contain a decently HIGH number of carbs along with a decent amount of protein and must be chugged immediately after the workout. So, when I saw that this ‘Rebuild recover’ product contained only 2 grams of protein and 6 grams of carbs, I was like “what the heck?” But, being that I was giving these products a full go, I went ahead anyway and supplemented with this after every training session that would normally warrant the high carb/protein complex I would do in the past. To my surprise, I haven’t noticed a lack in performance or recovery in taking it vs. my usual 20 grams of protein and 20-40 grams of carbs. Which, has really made me question some of my PWO high carb/pro habits. And, one thing this product contains that other post-workout complexes usually don’t, is an electrolyte profile that helps with re hydration, which, according to a lot of newer research, might be something that is more important than pro/carbs to consider for recovery. Honestly, I’m still on the fence about this product from a professional exerciser stand point because I’m not sure if it offers enough for someone doing multiple training sessions a day to even be worth it (I feel like I’d down a bag per week if I were trying to get in an equivalent amount of pro/carbs as I’m used to. But, maybe I’m missing the point and I really don’t need as much as I am used to?) cost-wise. End of the day, I’d say it’s worth giving a spin if you have 3-4 weeks of consistent training time ahead of you and can monitor things to see what effects it has with you.



Recovery Matrix (nighttime formula)

Probably the most overlooked way to recover your body from the previous session and make the best of your next session is your sleep. The Recovery Matrix provides a small amount of protein (vegan uses pea protein, and non-vegan uses beef protein), chamomile, magnesium, zinc, and other extracts that will help you get a better sleep. It comes in a nice tea formula that you mix with warm water and sip 45-60 minutes before bed. Whenever training is in full mode for me, I have always taken a zinc/magnesium complex, so I was happy to see the product in their lineup. I have been using this 3-4 times a week and really like it!



Super Greens

If we all ate as many vegetables as grandma put on our plate when we were kids, then we wouldn’t have to be taking this product at all! Or, would we? I’m sure you’ve heard the facts that the nutrient density of our fruits and vegetables has drastically decreased over the last 100 years with increased farming on the same land and the soil just doesn’t contain the same amount of micro nutrients as it once did. So, this is my verision of a vitamin/mineral supplement. It contains all the good stuff like kale, wheat grass, spirulina, broccoli powder, and much more. All organic and with NO fillers. I mix this with my protein shake typically because I don’t have the same taste preferences as an ungulate! I would definitely recommend this product to someone that tends to eat the same foods over and over again and doesn’t have a lot of variety in their food choices, which tends to mean they miss out on many vital micro-nutrients that help out with immunity, recovery and repair, and a ton of other things.



Regen (BCAA’s)

Branched chain amino acids (BCAA’s) are used to promote muscle growth and prevent muscle breakdown. They are fast-absorbing essential (meaning, they must be taken from food or otherwise and cannot be produced within the body) building blocks for muscle growth and repair. Typically, BCAA’s are taken as a flavored powder that mixes with water and taste super yummy, but these are just pills. So, I know some folks will be off the bus immediately when they can’t get their healthy-ish sweet-tooth fix via BCAA drink. But, if you’re looking for a natural, non-insulin promoting way to get your BCAA’s and promote muscle growth and repair, this will fit nicely. I take 6-8 pills either right before or immediately after the workout.


Closing thoughts

As I’ve always said in the past, I am a big believer that you should first be tapping into the benefits you can get from eating a nutrient-dense diet made up of meats, vegetables, some fruit and starch, and little sugar (Glassman style). And, you should be doing everything you can to get enough sleep and maintain a low-stress lifestyle. That being said however, if you are above the 80% mark on eating clean consistently and feel that you want more out of your performance, supplementing is a great way to do it. Additionally, using supplements that you don’t have to question regarding their quality or impact of overall health (ie containing artificial sweeteners that have been linked to cancers) if you’re going to be using them repeatedly over years, is a good idea. But, at the end of the day, I am only offering my opinion and I HIGHLY recommend that everyone do their own research and feel comfortable making their own decisions. If you have any further questions, I am happy to answer whatever I can! As a benefit for MBS members, we have discounted all our Paleoethics products 10% off and hope that you can give them a shot.


PS – Paleoethics will be on site offering FREE SAMPLES in Broomfield from 9:00 a.m – 1:00 p.m. on Tuesday, September 26th and MBS II in Arvada on Wednesday, September 27th from 5:00 a.m. – 11:00 a.m.! Anyone is welcome to come try samples and ask additional questions about their products!


Hangar Schedule Updates

Our In-House Comp was a huge success. Thank you everyone for coming out!

Photos of the In-House Comp will be put up here soon courtesy of Sam!

A Couple Hangar Schedule Updates

***Removal of 11am WOD, Adding 11:30am Boot Camp***
I really don’t like taking classes off the schedule, especially when I know the times DO work for a handful of folks. But, unfortunately, recently that’s all the 11am WOD seems to be…Only works for a handful of people and that is just difficult to justify when only 1-2 ppl show up. So, in an attempt to bring some life back to the earlier lunch time option (we still have the 12:15pm WOD), we are going to offer a 30-minute Boot Camp option from 11:30-12p. Don’t let the name fool you though! This isn’t just flutter kicks and fire hydrants…You will get an awesome kick-a$$ workout with KB swings, box jumps, ball slams, rowing, jump ropes, burpees, pullups, and all the good movements that kick your butt with ease. In the case that you want to get some extra lifting in addition to the boot camp, you can always show up a little earlier, or stay a little later and make use of our 5,000 sf. Open Gym area, and our coaches will happily give you some extra lifting to do.

***Free Community Workouts at both gyms every Thursday night and Saturday morning.***
We’re going back to our roots here…Over the years (almost 10 now!), we’ve experimented with several different ways of getting people in our doors and showing them why the boring elliptical machines and bench press aren’t the only path to fitness. Our most recent method of a small group intro by appointment has been decently effective, but it misses the part of showing new folks what the coolest part of the gym is – the COMMUNITY! So, rather than doing the one-on-ones and small groups, we are moving from our ‘Intro’ method, to how it all started – the FREE COMMUNITY WORKOUT. So, this is where you will ALWAYS be able to bring a friend, co-worker, or dude you talk to at your kid’s school function, and invite them to come get a free workout. It will always be free and we won’t be pressuring salespeople. We will make sure to scale the workout and put safety and fun first.

FREE COMMUNITY WORKOUT TIMES – Broomfield Thursday 6:30pm and Saturday 10:15am. Arvada Thursday 6:30pm and Saturday 9am.

Please see our Schedules page for the most up to date schedules at Broomfield and Arvada locations.

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2017 MBS CrossFit In-House Competition Results!

Thank you to everyone who came out and competed today! Results are below and pay attention to our Social Media for pictures in the next couple days!

Results 0-39

Results 0-39



Results of 40+

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Testimonial Tuesday~Daniel Black

My first experience of MBS was on Memorial Day of 2017. I was invited to participate in one of CrossFit’s most anticipated workouts, Murph. At first step into the gym, I was welcomed into the family and then quickly joined the MBS community as a member after that day.

I have had experience with two CrossFit gyms other than MBS. Both of these gyms’ focus was on packing weight and being “stronger” individuals. As a result, I injured my shoulder during a power clean. I was very discouraged and disappointed that I was pressured into packing an unreasonable amount of weight onto the bar without proper technique.

My time at MBS was filled with excellent coaching and community support. MBS is not about hitting the “RX” or “getting jacked”. MBS CrossFit is about quality coaching and instruction on how to move efficiently and safely. With these factors into play, I was able to touch up my technique and grow in strength. Within three months, my backsquat PR grew by 40lbs and my clean PR grew by 60lbs.

What I learned from the MBS community is that our bodies are able to push, pull, jump, run, lift, throw, and squat in any possible combination. I learned that quality is superior to quantity. I learned that muscle-ups aren’t hard with the assistance of False Grip technology. I learned that fitness is easy to achieve with the right approach. I am grateful to the coaching staff for pushing me to be a highly functional individual. I feel much stronger and a more holistic athlete after a short time.

If you’re looking for a place to help you get to the CrossFit Games, a place to help you be a better athlete, a place to help you recover from an injury, a place to help you be healthier, a place to help you push your twins in the stroller, or a place to enhance your community experience, MBS is the place for you. MBS is a place of community, safety, nutrition, and strength. We are made to move, go to MBS, and get MOVING!

Thank you, Jeremy, Rich, Heather, and Kyle for everything you have done for me and the community!

Forever, Mind. Body. Soul.

Daniel B.

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