Upcoming Events

May Happenings at MBS



MBS May Happenings:

Saturday, May 7th – Coach Amy’s Going Away Siesta. Come celebrate (or sulk) Amy heading off on a new adventure to Washington. It’s 1-4pm at the hangar. RSVP and details here: https://www.facebook.com/events/1000894970004307/

Sunday, May 8th – MBS hits the Manitou Incline. We are meeting at the Incline parking lot at 8am and stepping off shortly after. Don’t miss out on the group picture at the top at 9AM! RSVP and details here: https://www.facebook.com/events/1181174335228759/

Monday, May 16th – Registration for Snowmass Crush Team Charity competition goes LIVE. We have Rx and Scaled divisions for the 4-person (2 guy + 2 girl) team competition at Snowmass mountain on Saturday, July 9th. We are super stoked to be hosting this event where 100% of registration goes to Project Sanctuary. More details and register here on May 16th: http://www.mbssummercrush.com/#mbs-crossfit-summer-crush

Saturday, May 21st – MBS Day of Paintball. We will be heading up to Blitz Paintball in Dacono at 12PM for a couple hours of paintball fun. Cost is $35. Please RSVP here so we can make reservations for our group: https://www.facebook.com/events/1735538763394414/

Monday, May 30th – Memorial Day Murph at Broomfield Commons @ 9AM. We are excited to be hosting our annual “Murph” workout outdoors and alongside the Broomfield Veteran’s Museum’s annual picnic and ceremony on Memorial Day. The Murph workout is a 1-mile run, 100 pullups, 200 pushups, 300 squats, and another 1-mile run. We will have a scaled version and will also allow teams to work together to finish this workout. More details here: http://mbscrossfit.com/2016/05/03/memorial-day-murph-broomfield-commons-park/

Memorial Day Murph @ Broomfield Commons Park

murph pic

Memorial Day “Murph”

When: Monday, May 30th. A group warm up will begin at 9:15 am.

Where: Broomfield Commons Park. See Map.

We are so excited to be hosting our annual “Murph” workout in the Broomfield community alongside the Broomfield Veterans Museum and Rotary Club’s annual ceremony and picnic on Memorial Day at Broomfield Commons Park in Broomfield. This event is open to MBS friends and family.


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

The “Murph” workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

We encourage first-timers to scale and/or modify movements as needed…Or, to do the workout in a team!

Following our workout, Broomfield Veteran’s Museum and Rotary Club will be hosting their annual Picnic and Ceremony from 11-1PM, which will include displays, local music, and food.

Please RSVP yourself and any friends and family that may join here: https://www.facebook.com/events/213002372410795/

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Spring Detox Team Challenge



Spring is here, which means Summer is around the corner! Hot weather, lakes, rivers, BBQs with family and friends are all just a couple of months away. Are you ready to make this the best summer yet? Are you ready to feel great, have endless energy and look amazing? I think we all get a little anxious before that first pool party, or the first big hike with friends. But not this year, this year you will be ready to live up every second! And we are here to help.

The MBS Sugar Detox, starting April 15th and ending May 13th, is your summer prep plan! 28 days of detoxing, fat burning, metabolic boosting, programming to change the way you look, feel and perform. With the help of MBS Nutrition and your peers, you will be guided and supported through metabolic resetting, body detoxing, illness prevention and of course, tightening up for swim season.

MBS Nutrition will be your sensei, guiding you through the process with helpful videos, tips, recipes, activities and support. We will provide you with everything you need to purge the pantry, prepare for success and stay accountable. You will learn the micronutritients that are depleted due to sugar consumption and why they matter so…damn…much. You will be given the tools to succeed and the support to stay on track.

When you join you will instantly be welcomed into a community of like-minded people, which want you to succeed as much as they wish to succeed. This community will offer support in the hard times. You will also have the opportunity to lend your support while making new friends. During the challenge we will be hosting community events such as potlucks, movie nights and outdoor activities where the toxin, sugar, will not be invited.

Still, it can be hard to detox when you are constantly surround by temptation, either at work or at home. We understand, and that is why we are offering the detox to everyone! So they can detox with you! Not only that, but we want you to build a team. Get your 20 co-workers to join you or your family members, so they can benefit and you can ward of temptation. The more people we have the more successful we are.

We love data! We love to not only see change, but record it, down to the millimeter. Before and after the sugar detox you will be asked to go through in depth testing to give us an idea where you started and ended. Your results will be calculated and you will have concrete data to prove just how bad-ass you are!

Testing Parameters:
Body Fat (optional)

The truth is, detoxing is hard, and we understand this. That is why it is important to make the process enjoyable and easy to follow. You will receive everything to help you make smarter choices when shopping, cook exciting meals and know what you are looking for on the nutrition labels. It is also interactive. Each day you will check in, recalling how you did that day. You will be awarded points for following the detox and bonus points for making good lifestyle decisions. And yes, there will be PRIZES awarded to the top male, female and team.

We all wish we could have more energy, look better and perform at our highest potential. I’m here to say YOU CAN! It is time for you to take control and be the best version of you! Sign up now and make a declaration that this will be your BEST SUMMER EVER!

Detox: $35.00 –> Sign up HERE
Detox with Body Composition Testing: $50.00 –> Sign up HERE

Body Composition testing will be performed before and after the detox.
It will be administered on a first come, first serve basis on the days below.
Email Jeremy@mbscrossfit.com to schedule a day/time frame.

Location: Arvada
Saturday April 9th 10am-3pm
Thursday April 14th 7am-12pm, 3pm-5pm

Location: Broomfield
Sunday April 10th 8am-1pm
Wednesday April 13th 7:15am-9am, 10am-3pm

4/14- Sugar Detox Meeting @7pm @The Deuce to review info
4/15-Detox Challenge starts!
4/23- Flat Irons Hike @12pm- meet there
4/28 Detox Potluck @7pm @the Deuce- bring a dish to share!
4/30 Manitou Incline @6am- meet there
5/7- Detox Special Workout @12pm @The Deuce
5/13- End Celebration BBQ @6pm @The Deuce

Join the MBS Sugar Detox Facebook Group here!

2016 Best CrossFit Gym Award Goes to MBS CrossFit

We couldn’t more honored!!!! Thank you to our entire community for all your love, support and for voting for MBS!!!

Come celebrate with us on Saturday April 9th at our Arvada location- 3:00 workout followed by food, drinks and FUN! Family and Friends are welcome!



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Teen CrossFit Program @ MBS CrossFit II- Arvada

  • 8 Week Session- Monday & Friday 3:30 –4:30 PM
  • April 11th – May 30th 
  • $160
  • Customized Training For Teen Athletes (ages 12-15)
  • Click Here to Sign Up
  • Focus is upon the following:
    • SPEED – Acceleration, Deceleration; Linear and Lateral Movement Techniques; Running Mechanics; Footwork
    • EXPLOSIVE POWER – Olympic Lifting; Plyometrics; Medicine Ball; Jumping and Landing Techniques
    • STRENGTH –  Upper Body; Lower Body; Core
    • CONDITIONING – Game Ready Preparation for all Athletes
    • FLEXIBILITY – Myofascial Release (Foam Rolling); Stretching
    • INJURY REDUCTION – Identify and Correct Muscular Imbalances; Balance and Stabilization
    • NUTRITION EDUCATION – Guidance; Tips; Advice

This fitness program consists of functionally sound movements, strength training and conditioning with a strong focus on safe, proper technique. Our world-class coaches are knowledgeable, experienced, and will work hard to ensure that your teen athlete is physically and mentally prepared to perform at their highest potential.

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MBS Summer Crush at Snowmass


What: 4-Person Team Charity Competition (2 guys + 2 girls)

When: Saturday, July 9th. Registration opens Monday, May 16th at www.mbssummercrush.com.

Where: Snowmass Ski Resort. 73 Wood Rd Suite 1100, Snowmass Village, CO 81615


The MBS Summer Crush is a charity team competition at Snowmass is a mixture of our favorite things – CrossFit, mountains, good company, and fun activities. The single-day competition will involve 3 standard CrossFit-style workouts + 1 floater. You can register to compete as “Rx” or “Scaled” teams. This is a family-friendly event, where you should plan on packing your car up on Friday, and returning Sunday. We are proud to announce Project Sanctuary as our beneficiary of 100% of registration funds in this event.

For more details about the event, please visit www.mbssummercrush.com. Also, check out Project Sanctuary and how they are helping our veterans and their families here in Colorado.

Cost: $300/team. Non-refundable. Transfers are ok.



Are You Ready to Change Your Life At MBS CrossFit?

CrossFit is constantly varied and offers a full body workout so you are always challenging yourself while having fun.

MBS CrossFit takes a different perspective on fitness. We are focused on functional fitness that can be applied to everyday life. See for yourself why MBS is different from your typical gym.


Our 4-week program is designed for beginners. If you have never tried a fitness program or were unsatisfied with your results, this is your opportunity to finally see the results you’ve wanted.


No Experience Necessary
The program is designed for people with little or no exercise experience.

Scale According to Your Fitness Level
All workouts can be modified to accommodate your needs including injuries.


Starting from April 4 – April 29, join us on the following days/times.

  • Mondays, Wednesdays and Fridays at 6am or 6:30pm.
  • Optional: Tuesdays and Thursdays at 9am. Please inquire for additional details on this schedule.

Are you ready to change your life or do you know someone that is?  It won’t be easy..but it will be worth it!!!

Sign Up Here For AM Classes

Sign Up Here For PM Classes

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Gearing Up for the Colorado Springs Spartan Sprint/Beast

spartan group

Here we go again! We will be hosting a 6-week training program to prepare you for the Colorado Springs Spartan Super/Sprint on May 14 & 15th.


MBS Spartan X Training Program

In just over 6 weeks on May 14-15th, Spartan Races is coming to Ft. Carson army base in Colorado Springs to host a “Super” (8-10 mile) and “Sprint” (3-5 mile) obstacle course. The obstacle courses feature 20-30 obstacles that will test your endurance, perseverance and grit. While the obstacles, many times are unknown till the day of the race, you can expect things like mud pits, barbed wire, hill sprints, cargo nets, high walls, and of course, the SPEAR THROW!

These courses are fun…Well, that sort of “fun” that’s fun when it’s over. You may end up with some bumps and bruises, and you’ll likely not be in the top 10 (there are actually professional Obstacle Course Racers ), but you will have done something hard. It will make your Monday morning meeting with bosses seem like a cakewalk. The best part will be the training leading up to the race.

Every Sunday from 1:00-2:30 pm, we will be running a Spartan X training session. Prepare your body for the 40-80 minute race time, learn how to scale walls, crawl under barbed wire, climb cargo nets, race up hills, and throw a spear! Bring a water bottle, wear some workout clothes that you don’t mind getting dirty, and of course, a winning attitude.

Also included:
– Weekly programming posted for all participants on Facebook group
– Nutrition, recovery, and stretching guidance during training
– 20% discount on race registration using the code “MBS”

– Pat Burke, Owner of MBS CrossFit and 6x CrossFit Games competitor
– Zach Vogel, SGX Certified Spartan Coach and avid Spartan race competitor

Sign Up for the Spartan Race Here <–MBS heat is the Sunday “competitive” heat at 8:00 am, but you can do any race/heat you’d like.

Join our Facebook Group Here <–Weekly programming posted here.

Join our Sunday Training Sessions Here <–Post your info here so we can keep you updated of training each week.

For membership, drop-in, and guest rates, please email frontdesk@mbscrossfit.com.



Here are some pics from last year’s training:

sp1 sp6 sp5 sp4 sp3 sp2sp8sp7
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Cores and Floors Seminar

WOD_2015 09 20_2834_edited-1


Cores and Floors Seminar

WHEN: March 17th, 6pm-8pm at the Hangar in the CF Light room


This two hour seminar is geared for women of all backgrounds to connect with your core and learn about how to support women’s health. We will be discussing women’s anatomy as well as doing hands-on exercises to help you on your way to a stronger “core and floor.”

Pamela is a certified postnatal yoga instructor as well as a birth worker who supports women in various stages of motherhood.


Members: $10

Non-members: $15