MBS CrossFIt Blog

CrossFit Open – MBS Friday Night Lights

Get (upside) down at FNL!

Y’all recently got an email about Friday Night Lights this year. Just in case it went to your SPAM folder or you’re sleeping in class and haven’t heard the info, we are doing Friday Night Lights again this year. Here’s the deets.

What: MBS Friday Night Lights! This is a MBS community event where we invite all of you to come celebrate your body and mind and have fun working out with your MBS fam.

When: Every Friday evening for 5 weeks beginning Feb 22nd through March 22nd. Heats will run 4:30, 5:00, and 5:30pm.

Who: Everyone! All skill and ability levels welcome. MBS guests are welcome to come spectate or even participate if they’d like (please email Patrick@mbscrossfit.com if bringing non-CrossFitter in).

Cost: Free

Additional: The CrossFit Open is a world-wide competition hosted by CrossFit.com. A workout is announced every Thursday night for 5 weeks. We will be running the workout as the Workout of the Day the following day each Friday. Our Friday classes are all the same times except for the evening where will will run FRIDAY NIGHT LIGHTS from 4:30-6pm. We will post a Heat Sign Up at the gym each week and encourage you to use that to guarantee you a heat time and judge. You are welcome to bring drinks, snacks, guests, pets, and kiddos. You do not have to come every week…Come once, come twice, or come all weeks!

Check out some of the awesome pictures Sam took from previous year’s Friday Night Lights.

C’mon heat!

We are patiently waiting for winter to run it’s course. Until then, we’ll sneak our big hangar door open and get some workouts in the heat of the sun. We got a great workout last week with the hangar door open and got some great pictures of this longer chipper of sled pulls, rope climbs, burpees, stair climbs, and more. We posted more pictures on our MBS Facebook page.

Reminder, we are no longer posting our daily programming on the blog. Our members have access to Wodify and can get the full week of workouts in advance every Sunday. If you are not a member and want to find out more about getting started, email Patrick@mbscrossfit.com or call 720-446-8434.

Iron Sharpens Iron Event: Class closures and Saturday Park WODs

Park workouts are awesome!

Due to the Iron Sharpens Iron Camp hosted by Faith Rx being held at our gym October 12th-14th, there will be a handful of schedule changes listed below.

Friday, October 12th
6:30pm WOD cancelled. All other classes held the same.

Saturday, October 13th
Gym closed. 7:45am & 9am class times held at East Park. If you haven’t done a park workout with Pat, you are missing out!!! We will have either sand balls, KB’s, sandbags, or some other fun gear out there to mix in with sprinting and other fun stuff we don’t get to do too often at the gym. Friends are welcome to join too!

Sunday, October 14th
Gym closed. Open gym cancelled


Thank you for your understanding. Normal class schedule resumes Monday, October 15th!



Posted in Blog, MBS CrossFIt Blog | Comments Off on Iron Sharpens Iron Event: Class closures and Saturday Park WODs

It’s CrossFit Games Week!

MBS Guide to watching the 2018 CrossFit Games

Can 4-Time CrossFit Games Champion Rich Froning lead his team (CF Mayhem) to another team victory this year?


In case you were wondering why your social media feed is buzzing with posts from your friends checking into Madison, WI, it’s because the 2018 CrossFit Games begins this week. Below, I have compiled a guide for all you newbies to CrossFit.

What are the CrossFit Games?

The CrossFit Games are the world wide test to find the fittest Man, Woman, Team, Masters, and Teen athletes on earth. The Games begin this Wednesday and finish on Sunday (8/1-8/5) and are happening in Madison, Wisconsin.


Why should I care?

Well, you don’t have to. But, I’d bet you’d be pretty impressed/inspired to watch these athletes that do similar workout routines and exercises that you do, BUT ON A WHOLE NOTHER’ LEVEL! These men and women have worked very hard to get where they are at and it’s absolutely impressive to see what they can do.

Examples of what you might see…

Dave Castro already announced a couple of the individual workouts. 30 muscle ups for time and 1-rep max snatch are two of my favorites…Will anyone go ‘unbroken’ for 30 reps of muscle ups? How many men will snatch over 300 lbs? Women over 200 lbs.? Want to watch a 14-year old female snatch more than you can?? Me too (not!).


Here are the important links and ways to get the most out of Games Week:


#1. Download the 2018 CrossFit Games App

This is where you will be able to find all the links to the schedule, the events, the leaderboard, how to watch, etc. You can download it from your app store for free.


#2. Pick Your Winners for a chance at cash and prizes

Think you can pick the Top 10 men, women, and 5 teams? Reebok has a $2 million purse of prizes. I already picked mine! Register a FREE account and you can give it a shot here.


#3. The Events (aka ‘workouts’)

Want to see what events are being used to test the Fittest Man, Woman, Team, and Master and Teen athletes on Earth? Check them out here.


#4. Local CF Athletes/Teams to watch

This year we have a ton of Colorado athletes to watch. I did my best to put this together, but I may have missed someone…

Jared Enderton  Turkey Challenge Athletes!!!
Logan Ewing (16-17 Teen division) Turkey Challenge Athletes!!!
Jason Kelly (40-44 Masters division) Turkey Challenge Athletes!!!
Jason Grubb (40-44 Masters division) Turkey Challenge Athletes!!!
Brent Maier (45-49 Masters division)
Craig Eisman (50-54 Masters divison) Turkey Challenge Athletes!!!
Mike Egan (50-54 Masters division) Turkey Challenge Athletes!!!
Steve Parsoneault (55-59 Masters division)
Cal Cherrington (60+ Masters division)

Camile Leblanc Bazinet

CrossFit Omnia Turkey Challenge Athletes!!!
Backcountry Turkey Challenge Athletes!!!

You can check in on them on the leaderboard starting Wednesday.


#5. Leaderboard, schedule, media, and how to watch the events

You can probably find everything you’ll need on the app. But, just in case, check these out as well:
CF Games website: www.games.crossfit.com
Follow CrossFit Games on Facebook

The Games are also playing on CBS Sports Network. You can see their schedule here.

Bare Knuckles Weightlifting Meet Recap

A badass pic of our girls before they started lifting.

On June 29th, 2018 we held a weightlifting meet. It was meant to be about lifting weights, on the tarmac, in the sunset, and with some good people. Mission accomplished! Among all that, there were lessons learned about how the sport of weightlifting works, including how judges expect the athlete to lift the weight. Also, we learned how to warm up for a max lift and recover in between sessions. Thanks and excellent job to all our athletes that came out. Thank you Brandon, Nicole, and Dave for judging. Thank you Sam for all the awesome pictures!

Here are some highlight pics:

You can see the full album here.

Why CrossFit is so much more that just a “Workout!”


I remember the first time I stepped into a CrossFit gym, I was terrified. I had been a long time member of a traditional fitness club. You know, the kind with spa locker rooms & childcare centers. My mind was made up that I was going to feel awkward and completely out of place and trying something new. I walked in and was stretching before class when a woman sat down next to me and said, “Are you new? I haven’t seen you here before.” I had been a member of my previous fitness club for over four years and never had anyone approach me and strike up a conversation. I immediately felt the difference in culture and knew I was in love with it.

That instant feeling of belonging, despite being a total beginner, is very rare in today’s society. The overall welcoming nature of all the members, from other beginners to superstar athletes, was shocking. I was confident I had found my new home.

This is the striking difference between a gym where you go workout and CrossFit. The connection you gain with those you ‘go into battle with,’ is deep. They become your family. We cheer for each other, celebrate each others success, pick each other up when we’re down, and high five after a workout. There is never any judgment! The bonds you create come naturally and those feelings-of-family touches even those not looking to find it.

One reason Crossfit builds such strong community is that we train in such close proximity no matter the difference in ability. It’s like a ripple effect where every athlete pushes the others around them. Those badass elites at the gym feel the drive and see the hard work of those striving to get better, and that, in turn, pushes them to work harder. We are all doing the same workout, some modifying up or down depending on level, but in the end, we are all participating together in the same WOD. We all battle together to be the best versions of ourselves. We are inspired by each other and keep setting & hitting bigger and bigger goals.

It’s like this; if one person in the gym has a goal, then everyone has a goal. When you see someone working to develop a new skill, you offer help. It’s not about staying ahead, but instead about helping others reach their goal. We then celebrate a collective win. This is the reason that people come to one CrossFit class and never leave. This feeling of being lifted up, as well as that great feeling of lifting others up, is why we get better results than when they just go workout alone. Those amazing results make us never want to stop talking about our CrossFit family and the workouts we do together.

A common scene in every box is when the last person completing the workout has the support and encouragement of the entire group. It doesn’t matter how long ago the first finisher ended. It simply feels good to cheer and be cheered for, encourage and be encouraged, and to pour belief in others while they pour their belief into you. It’s something most of us don’t receive in the other places of life. It’s this encouragement that breeds success! I’ve carried that over in so many other areas of life.

The community is key and no community is stronger than a CrossFit community.

Posted in Blog, MBS CrossFIt Blog | Comments Off on Why CrossFit is so much more that just a “Workout!”

Christmas Gift Ideas For Your Favorite CrossFitter

Need to shop for the CrossFitter in your life? Look no further than Turkey Challenge weekend! It’s one stop shopping!!!  We have the following vendors and sponsors on site ready to attend to your holiday needs:
Title Sponsor: Paleoethics
Event Sponsors: Brute Force, Crossover Symmetry, False Grips, Kill Cliff, Rep Fitness, Resolute Clothing and Accessories, & OSO Barbell Collars
Vendor Alley: ​Athleta of Boulder, Boulder Running Company, Dr. Brew Kombucha, Lifting the Dream Clothing, Livesore Clothing, Nuun Hydration, Odin Designs, Rooster & Lark, RX Bar, and Zen Planner
Recovery Vendors:
Enhanced Movement Chiropractic, Lotke Method, My Better Water, and Onus IV
Food Providers- Caveman Chefs, The Butcher and the Blonde

MBS Coaches & Members

Pat, Jeremy & Heather completed the CrossFit Master’s Course held at MBS

Coach Kristin finished in 3rd place at Battle Of The Barbells in Murfreesboro Tennessee

MBS Athlete Scott Sneller crushed the NYC Marathon

Coach Michael took 1st place at Scots on the Rocks Heavy Games in Mohab

Athlete Randy Martinez completed his Level One CrossFit Certification

We are always so amazed and impressed by our amazing community. Keep up the good work!

Ankle mobility hurting your squat? Yeah me neither…

The enemy to everyone’s poor squat, your ankles must be tight, or you cannot squat below parallel because you lack ankle flexion.

To say the body is fascinating is an obvious understatement.

What I find especially amazing is how the body will alter it’s movement mechanics to reduce threat or insult to the body, whether conscious or unconscious.

Let us profile the squat movement with an illustration.

We see 3 major joints of the lower extremity that involved with squatting. These joints will work together in a system to achieve the task at hand, and our body will do what it needs to in order to make that happen.For many of us, this is getting hips below parallel, but goals may vary for others.

How do the hips get below the knees during a squat?

  1. Knee flexion
  2. Ankle flexion
  3. Hip flexion

If all of these must work together, and let’s say, for instance, one of these joints are compromised due to pain or tissue restrictions, what could we assume would happen?

Clearly, if we follow the chain of reactions, where one joint is dependent on the proper functioning of another, then we can determine if the hip or the knee is compromised the ankle range of motion will clearly be altered to reduce the threat.  Whether you know it or not.

So perhaps your ankles are not what they are all cracked up to be…


By: Dr. Antonio Gurule DC, CSCS, CrossFit Lv-1

Dr. Antonio focuses on movement based principles to help his athletes and patient’s recovery from injuries and improve performance.  As a sports chiropractor and strength and conditioning specialist, he applies the latest findings and principles to challenge his athletes to be better.

Gain Mobility – Get Stronger – Move Better



Posted in Blog, MBS CrossFIt Blog | Comments Off on Ankle mobility hurting your squat? Yeah me neither…

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. (http://yuno.fit/2sTjj48)  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