Job Opportunities at MBS

Do you love CrossFit? We are looking to fill two positions, an Office Manager/Bookkeeper and Lead Trainer at MBS CrossFit as soon as possible. As we continue to grow we are excited to be looking for motivated individuals to be part of our team.

Please check out www.mbscrossfit.com/jobs for more info.

Don’t worry, Emilee isn’t leaving us… we are excited that she will be stepping into a new position as Athlete Services Manager. She will be working for you; keeping MBS cool, having sweet MBS gear in stock and planning fun community/social events. Make sure to like us on Facebook and follow MBS on Twitter to be in the know! If there is anything you would like to see MBS do, or have any suggestions Emilee is your woman!

Programming Updates
Since I know you guys like to have an idea of what “fun” you’ll be doing in here, we thought we’d share the programming vision for the next period. From now until the beginning of the CrossFit Open, we will be working heavily on some of the stuff that we think will benefit all of you athletes in the CrossFit Open. This doesn’t mean we are all going to start training like Games athletes, but it does mean you’ll see us messing around with these movements more frequently. Always know that your safety is our #1 priority and we encourage scaling movements to your skill/ability level.

Here are a few focus areas we will be working on:

Handstand pushups - Typically, these are done to where your head touches to the floor at the same level your hands are placed. Modifications - head touches 1 or 2 abmats, pike pushup variations, pushups, and KB or BB presses.

Pistols - Typically, these are done without support where you begin standing and squat on a single leg to the depth of a normal squat, then stand back up. Modifications - pistol with support (grab band, rings, or pole), pistol on box, single leg box step up, split squats.

Muscle ups - Begin below the rings and pull yourself to above the rings in support position with elbows locked out. Modifications - Chest to bar and regular pullups, dips (bar and ring), pushups, and ring transitions.

Olympic Snatch and Clean and Jerk - Both of these movements require a high amount of skill that is developed over many, many reps and good coaching. We always encourage scaling the weight and working on body position and speed.

Variety in time and movements - Intensity is what CrossFit is all about. Sometimes the trick to getting more intensity out of your workouts is to get creative with your workouts. So, we will be stepping outside our programming “comfort zone” and trying new things with intervals, rest periods, rep schemes, and more variation in movements. Get ready for more Strongman stuff!

Workout of the Day
Back Squat
1-10-1-20
then
Run 800
Rest 3 min
Run 800
Rest 3 min
AMRAP in 4 min:
24 Double unders or 12 attempts
12 Lateral stick jumps (p-bars)