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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Getting Starting at MBS- June Beginners Challenge

Do you know anyone that is interested in getting started at MBS??? 

Our next 6 week beginner challenge starts on Monday June 12th
Contact to sign up.

6:00 a.m. MWF (coed)
6:30 p.m. MWF (ladies)

7:00 a.m. MWF (ladies)
6:30 p.m. TThF (coed)

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Welcome Kyle Moschetto To The MBS Team!

We are excited to welcome Kyle to the MBS Team. Kyle will be taking on the role of Director of Training.

This was the meanest looking pic I could find of Kyle.

This was the meanest looking pic I could find of Kyle..

Kyle grew up in the deserts of Arizona and played Tennis in high school before joining the Marines in 2001. He was introduced to CrossFit in 2006 as part of combat fitness training and began a deep love of Back Squats and Burpees. He then went on to help establish, run, or coach at five military non-profit CrossFit affiliates including the original CrossFit military affiliate, CrossFit Cherry Point. Kyle started an affiliate in 2012, CrossFit Burn, in New Bern, NC that is still running. After almost 12 years in the Marines, he got out of the service and worked for CrossFit HQ in Santa Cruz, CA. He now lives in Arvada with his amazing wife and works for a local tech company.

 Kyle is a super-geek who loves developing training programs for athletes, creating complex spreadsheets to maximize calories on the rower, and helping everyday people change their lives through fitness. He has more energy than a caffeinated toddler, more CrossFit shoes than any man should have, and will happily trade you his cookie for your macro-balanced meal and protein shake.


Certified CrossFit Trainer (Level 3)
CrossFit Level 2
CrossFit Level 1
CrossFit Competitors Course
CrossFit Kids
CrossFit Mobility
CrossFit Weightlifting
CrossFit Gymnastics
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18814096_10154811650168720_3855794463269558035_nAll gave some. Some gave all. Today, we honor those who made the ultimate sacrifice in defense of the Nation. Over 100 MBSers got together for “Murph” &  to remember those that gave the ultimate sacrifice.

Happy Memorial Day.

Should You Scale Murph?

Hello, MBS’ers! Murph is coming up on Monday and we couldn’t be more excited for you to do it with us. If you answer “No” to any of the following questions, you should be prepared to scale the WOD, and we’ve got lots of options!
  • Have you ever done Murph before?
  • Do you have 5 unbroken strict pull ups?
  • Do you have 10 unbroken kipping pull ups?
  • Can you do 20 unbroken push ups?
  • Can you perform 50 unbroken air squats?
  • Can you run a mile without pain?

For first timers, this WOD comes with a lot of questions. Even for those of us that have completed in many times, there are always doubts about the “right way” or “most efficient” techniques to be better. Let’s address what Murph is, ways to perform it, defining your goal, and ways to scale so that you go into the weekend with clear expectations and a solid plan for your Monday Fitness!

First the WOD itself – this image is taken from the original August 2005 post:

Screen Shot 2017-05-25 at 2.23.23 PM

There are a number of things to note here:

First, it’s a Hero workout, dedicated in memory of Navy Lieutenant Michael Murphy. I highly recommend you read the story of his life and death. We will talk more about him on Monday in class.

Second, it very clearly says to “partition the pull-ups, push-ups, and squats as needed.” I’ve lost count of the number of times I’ve heard someone complain that breaking it up is wrong, or not Rx. Breaking up the movements in the middle is highly encouraged!!

Third, take a hard look at this line: “If you’ve got a 20# vest or body armor, wear it.” Odds are there are very few of us that own a weight vest or body armor. If you are a firefighter, police officer, or military member, and you actually own a vest or body armor, then I would say you need to wear it to call it Rx. I’m not saying you *should* wear it, but we will cover that later.

Murph has MANY variations, weighted straight through as written, weighted partitioned, non-weighted straight through, non-weighted partitioned, etc. Each variation has a place and purpose, depending on your goal. Whether it’s “suffering” to feel a connection to the pain and loss of the honoree of the Hero WOD, fitness to get the most training value possible, or doing it for the community aspect of coming together for something special. These are all excellent goals to have! In reality, scaling is the smart choice for most of us.

Scaling options come in many varieties. If you are performing it on your own, consider doing a 1/2 or 1/4 version. For example, a 1/2 Murph would be an 800m run, 50 pull-ups, 100 push-ups, 150 air squats, and another 800m run. This is a great way to get the feel of the workout without the massive volume.  Partnering up with others and splitting the work yields great results and keeps long term soreness to a minimum. A pair of athletes could alternate every 400m on the run and then chose to partition into 20 alternating rounds of 5 pull ups, 10 push ups, and 15 air squats. Rowing and assault bike are great options for those unable to run.

There are many varieties to choose from when you partition this WOD. Most people tend to attack it as 20 rounds of “Cindy”, 5 pull ups, 10 push ups, and 15 air squats. You can scale those sets up or down depending on your strength and endurance levels. Like all workouts, there are general tips to get a good score. Minimize your rest as much as possible. Break into small sets early so you don’t devolve into singles on the push ups or squats later. On the last mile, run like you mean it and not like someone about to be handed a participation medal!

I hope this has been useful to you and that you can easily decide the best way to enjoy our festivities on Monday. I look forward to coaching you all, celebrating the life of Lt. Murphy, and sharing good food and cold drinks afterward!

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