Workout of the Day
1. Warm up & activation (Min 5-15)
2. WOD (Min 25-50)
Box Jump: 15 (24”/20”)
5 Rounds for time
Rx – 95/65
Rx+ – 115/75 lb.
Post your scores to.
We can’t even begin to explain how honored we are to be at the top of @denveralist for the second year in a row! Our community never ceases to amaze us! THANK YOU!!!!
We are still soo pumped about being voted #1 Best Gym for the second year in a row!!!! To show our appreciation and dedication to MBS we are celebrating immediately following 17.5 by PROVIDING the pizza and beer! PLEASE RSVP by TODAY at 9pm so we can tell Lil Nicks how many people to expect. RSVP HERE
WE ARE HAVING A PARTY!!!!
Join us Friday March 24th for our final Friday Night Lights and celebration of the end of the 2017 CrossFit Open. We’ll be having PIZZA, PASTA, SALAD & BEER (catered by Lil Nicks Pizza in Arvada)!!! Price is $8.50 per adult and $6.50 for kids 10 and under. Your MBS account will be charged! Sign up for Food Here No… it’s not Paleo but it’s ok to splurge every now and again.
This party is for our ENTIRE membership, not just those signed up for the Open. We want to celebrate our amazing MBS community (both deuce and hanger peeps) as a whole! Can’t wait to see everyone there!
Paleo Pop Up at our March 10th Friday Night Lights!
There will be Face Painting, Balloon Animals, and weather permitting a bounce House ALL AT FRIDAY NIGHT LIGHTS THIS WEEK!!! Also come check out these vendors- Netrium, Damsel in Defense, Ant D’s Fine Foods, Beauty Counter, Frangiosa Farms Honey, Norwex, Pup Trend, Lokt Method, Nature’s Best CBD, Healthy by Design, & Bam Bam Bites!!!
We look forward to seeing all of you at the hangar on Friday for another fun night together!
What will 17.3 be??? Any guesses??? Sign up for a heat time Here
Show some LOVE and BRING A FRIEND! ALL DAY Tuesday February 14th
This is the perfect time to drag your co-worker, friend, or family member into the gym and show them why you love it soo much.
Both locations- Broomfield/Arvada All day-All classes!
Do my friends have to be “in shape”, or have CrossFit experience to participate? Absolutely not!
We have 8 years of experience in helping all levels of athletes participate in CrossFit, regardless of current fitness level.
How many friends can I bring in? As many as you’d like.
Do I need to do anything? To make this experience the best possible, please fill out a contact form for what class time, and how many friends you’ll be bringing in. We’ll take care of the rest!
I hope you guys are getting signed up for the CrossFit Open!
The CrossFit Open is a 5-week competition where Crossfit.com will post workouts for Rx and Scaled level athletes every Thursday night, and we will get a chance to do them at the gym every Friday-Sunday at our gym and submit our scores and compete in teen, open, and masters divisions across the whole wide world!
It’s just over 30 days away. The sooner you sign up, the sooner you’ll start taking your training seriously – eating better, getting more sleep, and hitting your workouts with more intensity…Basically, kicking some ass!
This is the one time per year that we bring the Broomfield and Arvada gym communities together to celebrate our fitness and accomplishments in the gym. Really, it’s just a rad party every Friday night for our Friday Night Lights (FNL)!
And, the best part…ALL SKILL LEVELS WELCOMED! You do not have to have pullups or heavy weights to compete. We will be counting your reps and cheering you on the same way!
We put a post up regarding what the week will look like during the Open, including FNL details and how to register under the correct team (Broomfield vs Arvada)…It will run a lot like last year, for those that were here. If you weren’t here last year, you’re in for a treat!
To help get you ready, we lined up some gymnastic workshops…The survey you filled out on our private MBS Facebook Group Page gave us a pretty good idea of what was most needed, so we put together these options.
Hosted by Coach Ben and Pat. Cost is $10 for MBS members.
Saturday, January 28th – 90-min L1-L2 Handstand/walking workshop from 8-9:30am.
This workshop will cover body shapes, shoulder prep and position prior to doing HSPU’s and walking. We will also cover progressions and drills for all levels. This is a must for ANYONE wanting to improve their overhead positions (Oly lifts as well!). Sign up HERE.
Saturday, February 4th – 90-min L2 Pullup and bar muscle up workshop from 8-9:30am.
This workshop is aimed at folks that have their pullups and would like to improve their efficiency (ie, doing more). We will cover gymnastic and butterfly kip and progress to the bar muscle up. Sign up HERE.
Sunday, February 5th – 2-hour JumpNrope Double Under workshop. Held at both locations.
Molly and her crew at JumpNrope have traveled the world and still hold several world records on the jumprope. We are fortunate to have them as a resource here. I have done several of their clinics and LOVE them! Great for all levels of jump ropers.
Saturday, February 11th – Open Prep workshop from 8-9:30am.
We will finish up our weekend workshop series with an Open Prep workshop covering how to improve efficiency and technique in clean and snatch “touch and go” cycling, burpees, box jumps, toes to bar, and wall balls. These “little” tips and tricks are what the pro’s do and can be used by anyone. Sign up HERE.
But wait, there’s more!
Coach Ben just got back from a weekend at the CrossFit Gymnastics certification and wants to share some of what he learned. For the next 3 weeks, at our Thursday 6:30pm WOD class at the hangar will do a gymnastics workout instead of the normal WOD. This class will be open to BOTH Arvada and Broomfield MBS members for the cost of a visit or free for Unlimited members. Here’s the schedule:
Thursday, January 26th – Basic Pullup strength
Thursday, February 2nd – Basic Ring Muscle up strength
Thursday, February 9th – Pistol strength
OMG, so much gymnastics…And, we’re still not done!
Finally, you can still get more gymnastics every Sunday at our 9-10am all-levels gymnastics class where Coach Ben mixes drills together into a great Sunday sweat!
Ok…Let us know if you think we’re missing something. Also, you can always let a coach know if you need help on a movement during class…We’re always happy to help!
Just in time for The Open! We are offering a JumpNrope Double Under Seminar at both MBS CrossFit locations. This crew is the best at what they do so be sure to take advantage of this opportunity! Cost is $45 and classes are limited to 13 people.
Sunday February 5th 10:00-12:00 @ The Hangar Register Here
Sunday February 5th 2:00-4:00 @The DeuceRegister Here
ATTN: BROOMFIELD and ARVADA CO- HUGE OPPORTUNITY-
We’re looking for 15 women to undergo a 6-week total body transformation! Our program is designed to change your life, but this is not a “magic pill”. Expect to work hard. We don’t care where you’re starting from, only that you try your hardest and finish the 6 weeks! ****This challenge is for people new to working out.**** Starts January 16th.
People send anyone you know that might be interested our way.
or e-mail email@example.com for more information
The MBS adult Holiday party was a blast and we are certain the kid’s party will be too! Our CF KIDS – Holiday Party in on Tuesday night at the Hangar, 4:30-6:00!!! ****This will also be the Last CF Kids class of 2016!**** Party is for all MBS kids. You do not have to participate in the CrossFit kid’s program to attend. Santa has been arranging his calendar to make a special appearance 🙂
WHEN: SATURDAY DECEMBER 17th @ 10:00am
WHERE: THE HANGAR
WHAT: DECK THE HALLS “HOLLY-WOD” PARTY
Holiday themed WOD followed by booze and brunch provided by MBS!
Don your BEST holiday workout gear (think ugly sweaters, Santa hats, elf hats, socks etc) and join us for a ton of FUN!!!
All other classes at both locations will be cancelled on Saturday the 17th!
PLEASE RSVP ON THE FACEBOOK INVITATION
The time is finally here for the 2017 MBS CrossFit Turkey Challenge. Just a reminder that we have some schedule changes today through the weekend due to the TC:
Modified MBS Schedule:
– No Open Gym today or tomorrow at the hangar from 1-4pm.
– No evening classes at either location tomorrow! We have a boat load of either athletes or volunteers down at Unser getting ready to kick off the Turkey Challenge!
– No weekend classes at either location..Please come out and support your fellow MBS’ers competing
GOOD LUCK TO ALL OF OUR ATHLETES!!! WE CAN’T TO CHEER YOU ON!!! GO PUT YOUR TRAINING AND HARD WORK IN THE GYM TO THE TEST!!!
Lastly, I just want to say a HUGE THANKS to everyone helping with the TC. It is crazy how much the Colorado CrossFit community loves this event – it still sells out every year in minutes…after 7 years!! But, it’s all thanks to you guys..so Thanks!