Upcoming Events

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 www.challengeseries.lurongliving.com 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

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!



Posted in Blog, Upcoming Events | Comments Off on MBS In-House Competition- It’s Lift Off Time Again!!!

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!!!

Posted in Blog, Upcoming Events | Comments Off on Hoover Ball & Movie Night- Friday July 28th

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 frontdesk@mbscrossfit.com 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)

Posted in Blog, Upcoming Events | Comments Off on Getting Starting at MBS- June Beginners Challenge

Memorial Day “MURPH”

Copy of Memorial Day-3
Next Monday is Memorial Day &  we will be doing “Murph” in memory of a fallen Navy Seal, Lt. Michael Murphy, who was killed in Afghanistan in 2005. This is one of the handful of times that our Broomfield and Arvada gyms get to hang out together.  We will be having a little BYOE bbq after from 11-1 or so.  We are hosting Murph at our Arvada location this year!!! Friends and Family are welcome to join us. The workout can be scaled and modified and partner style is always an option.
          We are planning to take a human American Flag picture at 9:00am and are asking for Hangar members to wear red t-shirts
          are deuce members to wear white t-shirs. Coaches/staff will be in blue.    We will have extra shirts on hand.

New You Challenge Is Back at MBS



Our last New You Challenge was such success that we’ve decided to do it again.

We’re looking for men and 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 May 1st.

People send anyone you know that might be interested our way.

Broomfield Sign Up: Click Here

Arvada Sign Up:  Click Here

or e-mail frontdesk@mbscrossfit.com for more information

Concert on the Tarmac with Shelly Rollison

The time is finally HERE!!!! We are thrilled to announce that the ever so talented  Shelly Rollison will be performing a private concert for us on May 5th at 6:30pm at the Hangar.  As always, your friends and family are welcome to join us.  The more the merrier!!! We are asking for a $5 donation to cover the cost of the concert.  17425826_10210460785729228_3048581433851895793_nClick Here To Listen Check out her music here!

MBS CrossFit Wins Best CrossFit Gym!!!!

17424943_10212706761928083_7419691836597715790_n (1)

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