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.

Hoover Ball & Movie Night- Friday July 28th


It’s about time we get the 2 gyms together for a little fun and some healthy competition.

Hoover Ball at the Hangar followed by Movie Night on the Tarmac… Coming Friday July 28th at 6:30 p.m.

Don’t know how to play Hoover Ball…No Problem! We’ll teach you. Don’t have a team…No Problem… We’ll help you find one.

All you need to do is come prepared to have a “ball”!!!  Hoover Ball will be followed by a family friendly movie on the hangar door.


BYOE…. Sign up sheets coming soon!!!

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Dry Needling for CrossFit Athletes

CrossFit athletes live by a code.   A brand and a badge of honor to step on the proverbial battle field surrounded by 4 walls.  Confined only by the thoughts in their minds, they push their bodies to new levels.

Isn’t that what it is all about?  Testing the limits of our bodies and our minds.  The athlete is the only one in control of both their mind and their body, but they look to the coaches for assistance. The road to success is never straight and we all need some guidance and navigation.

If we are to reach new limits and test how far we can go, we need to make sure the vehicle that will get us there can handle the journey.  As the coach instructs on proper form to reduce the chances of injury and improve movement efficiency, there will be times when injuries or pain try to creep in and detour our results and success.

Luckily, there are a number of different resources that can help reduce the chances of injuries occurring and expedite the recovery process if an injury does occur.  One of the biggest game changers in my own recovery as an athlete, as well as for my patient and clients, is the response and changes that are seen with dry needling.

Much of what a CrossFit athlete does in their sport requires a certain amount of mobility and range of motion throughout the joints of their body; however, commonly we see athletes with joint restriction and limited range of motion. Excessive muscle tension surrounding a restricted joint may be one of the reasons for an athlete having reduced ranges of motion.  There are many possible causes for increased muscle tension, but our focus for now is to discuss why and how we can change that increased tension.

Conventional treatment methods include myofascial release with foam rollers or balls, massage, and dynamic activation or warming up. While I use these methods and they can be extremely effective, sometimes the body requires a more direct approach to getting faster results.

Dry needling allows the clinician to treat specifically at the area of muscular dysfunction and directly to the muscle belly.  Through skilled palpation the clinician can diagnose and locate specific “trigger points” or areas of hypertonicity and tension.  Once located the nodular bands can be mechanically stimulated through the use of extremely thin filiform needles that elicit a twitch response, which causes a depolarization of the muscle bands. This response ultimately decreases muscle tension and as a result decreases pain and improves function.

What does this mean for you as CrossFitter?

Through dry needling you can release the muscle tension, which can allow you to improve your hip range of motion to better your position under the bar when catching a squat clean or even improve your shoulder range of motion to prevent painful positioning when performing a snatch or push jerk.

Have kipping pull ups always caused you to have shoulder pain afterwards?

Do you have pain at the front of your knee when squatting or performing box jumps?

The movement requirements in CrossFit are extremely dynamic and require a great deal of mobility and stability throughout the body.  If you have painful muscles or muscles that are restricted due to tight tender bands and trigger points, you will see decreased performance and run the risk of further injury down the road.

Take control of your PRs and reduce your risk of getting injury by getting treated before there is an issue, instead waiting until you are sidelined by an injury.

If you want more information on what dry needling is and how it works click here (hyperlink to another blog)

Dr. Antonio is a Doctor of Chiropractic treating active members of the community in east Boulder County, Broomfield/Westminster, and Arvada.  He is a CrossFit athlete himself as well as a CrossFit Level-1 Coach.

You can find more information about Antonio at

Antonio can be reached at 303-717-6323

Appointments can be booked at 3 convenient locations HERE

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4th of July Schedule!


Hello MBS Athletes!

We will be running an abbreviated schedule on Monday the 3rd, and only 1 class at each location on the 4th. Please see details below:

Monday July 3rd:
Hangar: 5:15AM, 6:15AM, 12:15PM, 5:15PM, 6:30PM

Deuce: 5:00AM, 6:00AM, 11:30AM, 4:30PM, 5:30 PM

Tuesday July 4th – 1 class only at each location: 9:00AM 
L1 & 6wk Challenge members are invited to join either class!

Come earn your hot dogs, potato salad, and apple pie! ‘Murica!

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Why We Lift


Squatting again?
Over the last few weeks we’ve been having more conversations with members about why we lift weights at MBS CrossFit. These conversations go beyond the traditional complaints of “I don’t want to look bulky with all those muscles,” and “I don’t feel like I get a good workout on squat days. Can’t I just do some cardio in the corner?”. We want to make sure that all of our athletes know why we lift, and why getting stronger can be one of the best things you can do for overall health, weight loss, body composition, and getting better at all of the other CrossFit moves!

Look Good Naked
We aren’t going to dip our toes into the debate of Cardio-vs-Strength as the science is always evolving. At its core, any amount of cardio or strength is better than none, and there are varying opinions and studies on how much additional caloric burn is achieved via weight training vs. cardio, with many articles discussing how weight training causes your metabolism to burn at a higher rate, for longer, than cardio. Anecdotal evidence seemingly supports this theory, but every person is different. There are three universal truths that we want to instill in you:

UNIVERSAL TRUTH #1 – The single most important factor to weight loss is your diet! No amount of ‘extra cardio’ makes up for the entire box of cookies, or the Venti S’mores Frappuccino Blended Coffee. Abs are made in the kitchen, NOT the gym. You cannot out-train a bad diet!

UNIVERSAL TRUTH #2 – “The single best predictor of the need to go into a nursing home is how strong your legs are.” – Dr. Walter M. Bortz, geriatrician; professor of medicine, Stanford University. (  Lack of strength puts people in nursing homes, not “just getting old”. Lifting weights keeps your bones strong, your mind sharp, and helps protect your joints. Strong people are harder to kill than weak people, and more useful in general.

UNIVERSAL TRUTH #3 – As long as you have proper form, strength days should be extremely tiring. A 5×5 back squat day is exhausting if performed with intensity. If you don’t feel you got enough of a workout on days when we lift, talk to a coach, because you didn’t lift heavy enough.

The CrossFit methodology is summed up as “Constantly varied, high intensity, functional movement”.  The CrossFit Journal states that Functional Movements “are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.” Phew, that’s a lot to unpack! But basically, we want you to be able to live your life well! That means something different to everyone, but we’re pretty sure everyone wants to be able to get off the toilet on their own, pick up their children/grandchildren, and carry their own groceries. And the best way to guarantee that you can do that, for as long as possible, is to incorporate strength training into your regular routine. While cardio training is important for lowering your risk of heart disease, resistance and strength training will help you stay strong, active, and mobile as you age. For women, strength training is especially important with age in order to maintain strong bones (National Library of Medicine).

Brain Gainz
We also incorporate Olympic lifts such as the clean-and-jerk and the snatch to challenge our ability to adapt and learn. These technical lifts are especially frustrating at times for the exact reason that they are important: They require mastery of a complex movement. The new skills feel awkward because we are triggering a growth process in our brains (Science of Learning A New Skill). See, we exercise our brains in CrossFit too!

Everything in Moderation
So, we lift, squat, press, clean, AND we run, row, bike, jump, burpee, etc. in order to have a well rounded strategy for achieving our goal of a lifetime of fitness. Squat days are every bit as important as 30 min chipper days. We encourage you to give the CrossFit methodology a full effort, follow the programming and see where it takes you. If you have questions or concerns, let’s talk about them! Any coach will be happy to chat with you and will be better equipped to help you achieve your goals if they know what they are. We are a community and we work best with understanding and communication. So to paraphrase the Terminator, “Come with me if you want to lift!”

-The Coaches of MBS CrossFit


photo cred: Samantha Conley

New Programming At MBS CrossFit

As many of you have heard, we started following new programming this week, and we wanted to take a few minutes to tell you why.

We want to do a number of things for our athletes every single day. As such, we feel we can, and should, improve the programming we’ve been following for the last 6 months.

  • First, we want you to accomplish your goals. Maybe your goal is to run a sub-20-minute 5k, or to squat 300 pounds, or just look better naked – No matter the goal we want to help you meet it.

  • Second, we want you to get better at the 10 general physical skills. This means we are going to make you do all sorts of new things, strange things, and sometimes things that make you mentally uncomfortable, because that is how the body adapts and gets better.

  • Third, we want you to have fun! We want to encourage teamwork and camaraderie, to make you excited to show up each and every day.

  • Lastly, we want to listen to you, and we’ve been listening. This is why we switched our programming to the new system.

You are going to see things you haven’t seen in our programming in a while. Rope climbs, sled drags, and a 40-minute AMRAP are all on deck this week – it’s going to be a lot of fun! So let us know what you think in the next few weeks. Talk to your coaches and tell them your goals, and be on the lookout for upcoming blog posts about some of the unseen value of the CrossFit methodology.

We look forward to seeing you all in class this week! – The Coaches of MBS

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