New athlete to MBS, Jon, getting after some rope climbs.

Another reminder that we are having a powerlifting expert come to the gym for a Strength Seminar on August 25th. Jeremy Augusta will be our guest coach and he will be going over the deadlift, bench press, and back squat. Expect to do a lot of lifting and learn a ton on how to improve your technique and get stronger! More info and register here.

Workout of the Day

1. Strength
On the :90 x 7 sets:
3 Position power snatch (above knee, below, ground)

*Do the above and below hang snatches together, then put the bar down and do the power snatch with no more than 10 sec of rest.

2. Workout
21 – 15 – 9 reps for time of:
Toes to bar
2x PVC Overhead squat

2. Cooldown
1:00 Kneeling forearm stretch
1:30 Upper back roll

Snatch work!



Today’s workout is a mixture of the back squat in the “CrossFit Total” and the fatigued box jump overs from the “Chaos” workout. You know what they say, if it’s all legs, it’s all good!

Workout of the Day

1. Strength
Back Squat
Find a 1 rep max in 4 minutes

2. Workout
For time:
15 Back squats @ 60% of 1RM
30 Box jump overs (30″/24″)

2. Cooldown
2:00 Banded air squats
1:30/1:30 barbell quad roll

Today is a very lower body intensive workout. The load on the back squat should be challenging and should not allow the athlete to achieve the reps unbroken if scaling the load. Try to sprint to the finish on the box jump overs.


A few of the guys hitting rope climbs from last week.

Today’s workout “Two Stroke Pull” was one of my favorite workouts done at the Games. It’ll have a fast pace from beginning to end, and I love dragging the sleds!

Workout of the Day
1. Workout
“Two-Stroke Pull”
5 Rounds for time of:
300-meter Run
20/15 cal Air bike or rower
44-ft Sled pull (~80lbs/~60lbs)

20-min cap

2. Cash out
1:00/1:00 Lat roll

We want to be steadily moving at all times along with being able to get through the bike/rower portion at a good clip. Adjust calories to 15/10 as needed.


Lilly and Conrad.

Front squats, thrusters, and pull up work today. Today would be a great day to bring in your weightlifting shoes if you have them!

Workout of the Day

1. OTM x 10
1 Front Squat. Work up to up to a heavy single for the day

2. Workout
For time:
21 Thrusters 65/45 lb.
21 Pull ups
15 Thrusters 75/55 lb.
15 Chest to bar pull ups
9 Thrusters 95/65 lb.
9 Bar muscle ups

L3 – as written
L2-1 – Make mods to weight and jumping or banded BMU’s. Do strict banded pullups to build strength in pull ups.

2. Cooldown
5:00 Row, bike, run, or jump rope easy immediately after the workout.
1:00/1:00 Couch stretch
1:00 Hands on box shoulder stretch

Inspiration from a Games workout, but just getting some good squat and pulling work in today.


JD moving all the weight.

Getting our own taste of the CrossFit Games workouts this week. We dialed back the intensity on some so we can focus on our needs vs. the needs of Dave Castro to test the Fittest on Earth! As always, race your race and have fun!

Workout of the Day

1. Workout
For time:
5 – 8 – 13 reps of:
Parallette handstand push-ups
Deadlifts 365lbs/235lbs

Then, lunge 89 ft. with 2 kettlebells overhead

L3 – As written
L2 – Strict HSPU, 275/185 lb.
L1 – Pike pushups, 185/125 lb.

2. Cashout
3:00 bike, row, or run easy
1:00/1:00 Banded hamstring stretch

This was a very challenging test for that athletes at the CF Games. We only want to get a ‘taste’ of the workout. Focus more on quality than time.


Sign up for our Powerlifting and Strength Seminar on the 25th!

If you haven’t already, you should sign up for our Powerlifting and Strength Seminar on the 25th! Sign up at

Workout of the Day

1. Workout
With a partner for time:

4 Rounds
15 Chest to bar pull-ups
200 meter partner run with sandbag


4 Rounds
25 Synchronized pull-ups
200 meter partner run with sandbag

*One person works at a time on the pullups. Both partners are used to carry the sandbag, one on each side holding handles. Men use 90 lb., women use 60 lb.

2. Cooldown
1:30/1:30 Foam roll lats
50 Abmat sit-ups

Fun with a partner. If you’d like, you can do this as an individual, but just drop to 3 rounds of each and run with a 20/14 lb. med ball.


Training with sandbags presents an extra challenge on the body!

Workout of the Day

1. Workout
For time:
Row 1k
25 Single arm kettlebell thruster, right
25 Kettlebell swings
25 Single arm kettlebell thruster, left
25 Kettlebell swings

L3 – 72/53 lb.
L2 – 53/35 lb.
L1 – 35/25 lb.

2. Cooldown
3 x 50 ft.
Double kettlebell front rack walking lunges
*Rest approximately 1:00 between sets.

This workout should be under 12:00 in duration. The kettlebell thruster should be challenging and may force you to break the reps 2-3 times.


Strength cycle is coming soon to MBS!

If you’re looking to get stronger, take a look at the Powerlifting and Strength Seminar we will be hosting on Saturday, August 25th with Jeremy Augusta. The seminar will cover the Swing Block Method of training, which has a background in Conjugate Methods used at Westside Barbell (in fact he even trained there) where they produce some of the strongest humans on earth! Sign up at Cost is $60 in advance.

Workout of the Day

1. Workout
5 Rounds for time of:
20 Wall ball shots
10 Deadlifts

L3 – 20/14 lb., 225/155 lb.
L2 – 16/12 lb., 185/125 lb.
L1 – 12/8 lb., 135/95 lb.

2. Cooldown
Jog/walk 400 meters easy
1:30/1:30 banded hamstring PNF

This is sub 10:00 burner. All sets should be unbroken or with only 1 break on any round. Modify accordingly.


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Today we are simulating the “Rescue Randy” event done at the CrossFit Games last week. For reference, this workout took the athletes 8-12 minutes.

Workout of the Day

1. Workout
“Rescue Randy”
50 yard backward sled drag, 5/3 plates on sled
2 Rope climbs
Run 500 meters
10 Burpee pull ups
10 Double jump through tire (jump into middle, then out each rep)
1 Lateral cargo net trip
Then, go all the way back the same way.

2. Cash out
4 sets of :
10 GHD Sit Ups

You may have seen this workout at the CrossFit Games. It was too good to pass up. Obstacle course-ish. Go hard and fast and score your best time!


Steph getting a run in.

Workout of the Day

1. Strength
Every 3:00 for 5 sets
8 Back squats

*Find an 8 rep max for the day

2. Strength conditioning
Every 2:00 for 5 sets:
3 Front squat + 1 thruster

*Start the first set with a light load and build to a max over the course of the 5 sets.

2. Cooldown
1:30/1:30 Banded hamstring stretch
1:30/1:30 Kettlebell calf smash

The simple, yet effective squat offers us so much in flexibility and strength of the ankles, knees, hips not only in the gym, but in everything we do outside the gym. So, make sure you are practicing your BEST squat form at the gym to get the most out of it in your life.