Thanks to everyone that came to the BBQ on Saturday. There was plenty of food and we couldn't have asked for a better way to celebrate 3 years of the gym and my 30th Birthday party than with all our gym friends. These are a few of the pictures that we took. For everyone that asked me if I am feeling “older” turning 30, just look at these pictures. I think it's safe to say that I feel like a spring chicken and I have many more good years left. BTW, we will be replicating these same pictures at my 40th Birthday party at the gym. Thanks again everyone.

Today we honor all those that have fallen in service to our country. There will be only ONE WORKOUT AT 11:00 AM. All other workouts are cancelled.

Pat, Janelle, and Gracie during their MBS journey
 

Happy Anniversary MBS

We would like to thank everyone for all of your support and generosity over the past 3 years. Thank you all for helping to grow and build the MBS community. We look forward to another great year of health and fitness.

Come help us celebrate today at 4pm; we will be having a Potluck / BYOB / BBQ at the Hangar.

Lunchies on the Wall
 

Weekend Reminders

Saturday Classes are on our normal schedule at 9am and 10am.

Celebrate our 3rd year anniversary and Pat's Birthday with us Saturday afternoon at 4pm. We will be BBQ'en at the Hanger. Bring your friends and family, a dish to share with everyone, and BYOB.

On Sunday we will be going to Blitz Paintball in Dacono. We plan to start playing around noon. Sign up at the gym on the WOD white board. We were able to get a great deal for everyone; only $33 per person.

Monday is Memorial Day, so we will be celebrating with an 11am WOD. This will be the only class of the day.

Enjoy your long weekend!

Need More Explosive Hips?

A lack of hip range of motion can create many limitations for deep squatting movements, running, and explosive hip extension used for olympic lifts. 

Common Injuries in the hip include:

• Tightness of Iliopsoas (Hip Flexors), rectus femoris, & hamstrings
• Iliotibial band tightness
• Labral Tears
• Hip Abduction (Glut Medius) weakness
• Piriformis Syndrome

Below are some stretches to increase your range of motion in the important motions of the hip (there are 6 motions at the hip just FYI)!  Hold stretches for >2 min each leg.  Try to mobilize the joint capsule with your own force as tolerated to increase range.

Anterior Hip Stretch (can be done against wall)

Posterior Mobilization with External Rotation Stretch

External Rotation Stretch with Lateral Mobilization

Hamstring Stretch with Posterior Capsule Mobilization

**Next Mobility Clinic with Mary**

Monday June 6th, 2011 @ 6:00 pm

Topic: Hip Mobility & Injury Prevention

If you would like to set up an appointment for an injury please contact:

Mary Finck, DPT   Email: Dolm32v@aol.com  or Phone: (505) 400-3234

An MBS View

MBS 3 Year Anniversary and Pat's Birthday Weekend

Saturday WOD

Normal classes will be at 9am and 10am.

BBQ - Saturday

We will be having a Potluck BBQ at the hanger this Saturday, May 28th to celebrate MBS CrossFit's 3rd Anniversary and the 30th Birthday of our very own, Patrick Burke . Festivities are from 4pm to 8pm, friends and family are welcome. Please bring something delicious to share with everyone. BYOB!

Paintball - Sunday

The MBS Crew will be heading to the battlefield this Sunday, May 29th, for some good ole' Paintballen'. We will meet at Blitz Paintball in Dacono and play from noon until 4ish. Sign up at the gym on the WOD white board.

Memorial Day WOD

We will only have one class this Monday at 11am. Get out and enjoy the weather!

Running

Running Camp is meeting tonight at 6:00 PM at the gym.

MBS Kids and Kettlebells

Why Kids Should Do CrossFit - Part 2
By Leah Hosburgh

Brain Development
Studies have shown that kids who participate in physical activity are more likely to succeed in the class room. A study done in San Diego had an elementary class do CrossFit Kids everyday for 30 minutes. The results were a 100% improvement in math and 35% improvement in language. Programs like this have even helped to get kids off of medications such as Ritalin for ADD and Insulin for Type II Diabetes.

Community
CrossFit athletes describe completing a workout together like they went to war together. CrossFit elicits remarkable results. It’s not without hard work, however. The best part is that people go through the pain together and come out the other side a little more connected.  Kids learn teamwork, taking risks, trusting each other and how to communicate. They see their friends through one more rep and then celebrate their accomplishments.

It’s Safe
CrossFit asks the body to move in ways it was meant to. With good coaching and proper technique, these movements are safer than most sports. As Dr. Jon Gary, a CrossFit Kids Coach and neurobiologist , says, there are “three orders of magnitude greater—thousand times, ten-thousand times more injuries in competitive sports than there are in weightlifting” (Crossfit Journal,  March 9, 2025). Injuries are more likely when movement is sporadic or unplanned, like twisting the ankle while trying to receive a basketball. By design, CrossFit does not allow for such incidents, and we, as coaches, teach technique, consistency, and then intensity in that order.

Best Prep for Sports
CrossFit is meant to be the foundation for developing sport such as, baseball, basketball, football, or lacrosse. CrossFit programming will develop strong athletes in the ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed coordination, agility, balance, accuracy. All of these skills are part and parcel to any sport, and CrossFit teaches kids how to master them across broad time and modal domains.

It’s Fun
What’s more interesting to kids than constantly varied? Each day presents something new, different, challenging, and never boring!

If you are looking for more information on our kids program please email us or check out our website.

Mike going over head

Olympic Lifting

Strength Class (Tuesdays and Thursdays at 12PM and 6PM) is taking a special focus on the snatch and clean and jerk for the next two weeks. This is your opportunity to break these lifts down and have a coach critique your movement. The power and explosiveness required for the Olympic movements will help almost every other movement you do in CrossFit and in life.

For those of you questioning whether or not you should do the Strength Class - DO IT! Every one of our lifters, men and women alike, that have done the strength class have seen improvements in both their Oly lifts (snatch and clean and jerk) and their power lifts (deadlift, press, and squat). If you have any questions about the class, shoot me an email.

Running

Running Camp is meeting Wednesday nights at 6:00 PM at the gym. This is a great opportunity for ANYONE at any skill level to work on their running. Each session is broken into 30-40 minute skill practice and drills with another 15-20 minutes of running application. You don't need to sign up, just show up. We WILL run rain or shine so dress accordingly!

Scott and his buddy in Afghanistan.

Check out Darby turning 50 today, so we went with the “Filthy 50.”

Regional Workout Are Announced

Come June 10th-12th the Aurora Public School Stadium is going to be straight madness!! Athletes from Colorado, Utah, Nevada, New Mexico, and Arizona will be competing for 3 individual mens and womens, and team spots to travel to California for the World Games.

The MBS Team qualified for the Regionals by placing 3rd in the Open. The athletes representing our team are Leah Hosburgh, Karen Ramirez, Yo Snavely, Rich Trujillo, Matt Johnson, and Rob Hernandez. Our alternates are Samantha Griffith and Jonathan Roof. Our individual competitors are Pat Burke, Sean Tallman, and Dan Fink.

The workouts are posted below (they look nasty fun!). Tickets for the entire weekend are $25 and can be purchased HERE.

If you would like to help with judging or the various other volunteering opportunities, email volunteer@frontrangecrossfit.com.

Individual Workouts

Workout 1
For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Workout 2
Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell.  Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Workout 3
21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”) 

Workout 4

For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)

Workout 5
“Amanda”
9-7-5 reps for time of:
Ring muscle-up 
Squat snatch (135lb / 95lb)

Workout 6
For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint 

Team Workouts

Workout 1
For time:
4 X 750m Row
50 Handstand push-ups
4 X 750m Row

Teams of 4 (2 men, 2 women)

Workout 2
Thruster Ladder, same rules as the individuals. Teams of 2 (1 man, 1 woman).

Workout 3

21-15-9 reps for time of:
Deadlift (285lb / 185lb)
Box jump (30”/24”)

Teams of 2 (1 man, 1 woman).

Workout 4
For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)

Teams of 4 (2 men, 2 women).

Workout 5
Team “Amanda”
9-9-7-7-5-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)

Teams of 2 (1 man, 1 woman).

Workout 6
For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 25lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint

Teams of 4 (2 men, 2 women).

Michael with weight in heels, back flat, and shoulders above bar ready to pull a deadlift. Deadlifts are awesome!

Schedule Reminders

Running Camp is meeting Wednesday nights at 6:00 PM at the gym. This is a great opportunity for ANYONE at any skill level to work on their running. Each session is broken into 30-40 minute skill practice and drills with another 15-20 minutes of running application. You don't need to sign up, just show up.

Also, we found that everyone got a lot out of the Abs Demolition class that we had on Wednesday nights, so we are just going to incorporate a crap-ton (that means a lot) of abs into our Wednesday WOD's. Just think of Wednesday as Ab Day until further notice, or until all our abs are poking through our shirts.

Strength Class (Tuesdays and Thursdays at 12PM and 6PM) will be on break beginning next week for two weeks. We will begin the next 12-Week Olympic Lifting cycle on June 6th. For those of you questioning whether or not you should do the Strength Class - DO IT! Every one of our lifters, men and women alike, that have done the strength class have seen improvements in both their Oly lifts (snatch and clean and jerk) and their power lifts (deadlift, press, and squat). If you have any questions about the class, shoot me an email.

Rather than taking the two weeks off, we are going to do a special focus on the snatch and the clean and jerk. Tuesdays will be dedicated to snatch and Thursdays to the clean and jerk. The full hour will be dedicated to working on the fundamentals of each lift. This is a great opportunity to clean the slate and re-focus on technique. Again, shoot me an email if you have any questions.

Meatless bacon…

Congratulations to Bender and Rob H. for completing their CrossFit Level I Certification!

Reminder: Both WOD classes and Strength Classes will be doing the CrossFit Total tomorrow. If you haven't done the CrossFit Total before, it is a test of your single-rep max back squat, barbell press, and deadlift all in a single session. For those of you finishing up the 12-week strength program, you should be excited to measure your progress!

Today's classes will be as normal; 9:00 am & 10:00am. 

Be prepared for a surprise chipper, it should be lots of fun!!

Double Dream Feet

If you loved Double Dream Hands, check out the sequel, Double Dream Feet. Sprint is blowing it up with their website and commercial!!

Leah and Rich have requested that everyone learns Double Dream Feet for Saturday mornings classes. They have come up with an awesome new WOD that involves Dream Feet!