Yes! We regularly schedule “Bring a Friend” days for our WODs. This would be a great opportunity to ask your friend to come check out CrossFit. Alternatively, we offer FREE Community workouts every Thursday at 6:30pm (Arvada and Broomfield locations), and Saturdays at 9:00am (Arvada), and 10:15am (Broomfield). Check out our blog for upcoming “Bring a Friend” days.
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )
MBS is now a Laura’s Lean Beef ambassador and you guys can get 20% off your order by entering “TEAMMEYER” on their site: https://store.lauraslean
1. WORKOUT (18:00 – 58:00)
Every 2:00 for 40:00
0:00-2:00: Run 400 meters
2:00-4:00: 30 Burpees
4:00-6:00: 450/375m row
6:00-8:00: 20 Box step ups (24″/20″) + 15 V-ups
*Time each movement on the first round and attempt to increase the speed for all movements on subsequent rounds. This may involve moving at a slow and deliberate pace on the 1st round. Good luck.
L3 – 400, 30, 450/375, 20+15 V-ups
L2 – 300, 20, 400/300, 15+10 abmat situps
L1 – 200, 15, 300/200, 10+10 abmat situps
COACH AND ATHLETE NOTES:
Each section should be completed in less than 1:50 per round, so scale accordingly! This WOD is long and focused on your stamina. You have to manage your scaling choices on reps and distance to your ability level. If the 400m run will take you 1:58, you need to scale the distance a little. Take the first round to judge pace and try to get a little quicker with every round. You MUST have at least 10 seconds of rest every round!