WOD at 10:00am only today folks. Support the Hotshots! Check out the Hotshot Memorial WOD website
Workout of the Day:
A. Group Warmup
B. “Hotshots 19″
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 Meters
2013 Turkey Challenge registration opening Tuesday
We are extremely excited to announce that registration for the 2013 Turkey Challenge will open on Tuesday, September 3rd at 9am for Individuals and Wednesday, September 4th at 9am for teams. Just as in previous years, we are having Open and Pro (formerly the “Rx” division) divisions. The weights and movements will be similar to last year.
We have some big surprises this year that you won’t want to miss. Two competition platforms will allow for longer workouts for both team and individuals. There will be a MUCH bigger cash purse for the Pro division winners and a lot of cool gear for our Open winners. A lot more details will be coming soon!
Event info:
2013 Turkey Challenge
November 23 & 24, 2013
8:00am-5:00pm both days
Registration opening times:
All individual athletes (Open and Pro divisions) - Tuesday, September 3rd at 9:00am
All 2 guy/2 gal teams (Open and Pro divisions) - Wednesday, September 4th at 9:00am
Individuals - $150
Teams - $400
The registration link will be posted at 9am at www.turkeychallenge.com.
There are limited spots for this once a year event, and it will sell out extremely fast. So, please make arrangements to be by your computer at registration time.
Contact Patrick@mbscrossfit.com for more info.
Workout of the Day
A. Group warm up
B. Thruster and pullup warmup
C. 2013 CF Open WOD 5
AMRAP in 4 minutes of:
15 Thruster 100/65 lb.
15 Chest to bar pullups
If 90 reps are completed in under 4 minutes, time extends to 8 minutes. If 180 reps are completed, time extends to 12 minutes.
Post scores to www.beyondthewhiteboard.com.
Labor Day Weekend schedule
Saturday, August 31st - 10am class ONLY. Please join us at 10am for the Hotshots 19 fundraiser workout.
Sunday, September 1st - no gymnastics, gym closed
Monday, September 2nd - Benchmark workout at 9am and 10am classes ONLY.
We will return to regular schedule on Tuesday, September 3rd
Workout of the Day:
A. Group warmup/mobility
B. Box jumps, do a 5×5 set going up in height as you are able. Focus on awesome landing position (no knees caving in) on top of the box. Make all attempts.
C. 3 Rounds for time:
60 seconds of double KB lunge steps 35/26 lb. ea
30 seconds of rest
60 seconds of Burpee pullups
30 seconds of rest
60 seconds of High box jumps 32/24″
30 seconds of rest
60 seconds of Double unders
30 seconds of rest
post scores to beyondthewhiteboard.com
Strength WOD – Week 6, day 2
A. Clean and jerk, 75%x5, 85%x3, 95%x1
B. Bench, 75%x5, 85%x3, 95%x1+
C1. GHD situps, 5×10+
C2. Chins, 5×10+
When you walk into your gym, whether for the first time or the thousandth time, you expect certain things of your gym and of your coaches. You expect the place to be clean. You expect the equipment to be present and in working order. You expect to be coached in a safe, effective and progressive manner. You expect to walk out of the gym a better version of yourself in some regard. I daresay that if such expectations are not met, that you are not particularly pleased.
But do you hold such expectations of yourself? If not, why not? How can you hold your training facility and your coaches to expectation if you do not reciprocate? It’s time to commit to being an active part of your own success.
The Athlete’s Manifesto.
-from breakingmuscle.com
I will be ready to workout at the start of the session - I will be on time to my sessions. In fact, I will be early and get myself ready in attire and attitude. I will warm up and mobilize myself beforehand to the best of my ability. I will go into the start of each session ready to be the best me.
I will keep a record of my training, every session - This is my job, not my coach’s. It allows me to gauge my progress and keeps me progressing. It saves me and my coach time and keeps us from guessing what has happened and what is fact. It is up to me to make sure I always know where I have been, so I always know where I need to be.
I will be confident - I will be confident in my abilities, but not arrogant about them.
I will be humble - There are always things I don’t know. And also plenty of things I don’t know that I don’t know.
I will do the work - I will work hard. I will do what is asked of me as best I possibly can. And I will work on my weaknesses in order to be a better athlete and person.
I will be courageous - I will encounter leaps of faith almost daily. I will take them with an open mind and a heart full of courage.
I will be ambitious - I will push myself day on day, week on week, and year on year. I will push beyond my perceived expectations and limits.
I will be open to change - I will be open to new ideas and concepts, whoever they come from, and even if they go against what I currently believe. I may not agree, but I will decide that with an open and considered mind.
I will be competitive - But mostly with myself. I will harness my competitive spirit in ways that are healthy, hearty, and contribute to making me a better competitor and a better human being.
I will put form first - Before weight, before time, before distance, before anything else. I know that compromising on form is taking a chance on my future. I will train for tomorrow.
I will respect my coaches - I know that my coaches do their best each day to bring out my best each day. I will respect and appreciate this and will treat them as such.
I will give constructive feedback to my coach - I realize that coaching is a two-way process and will give constructive feedback to my coach in a suitable manner. I appreciate this will help my coach understand me better and help us both improve. I understand that all feedback, both ways, is for our ears and our ears only.
I will question all assumptions - I will question all assumptions, respectfully and appropriately. Sometimes this will mean asking questions. Sometimes this will mean reading and researching. It will always mean filtering any and all information through my experience and drawing my own conclusions.
I will encourage, and take pride in my peers - I will take just as much pride in the success of my peers as I do in mine, if not more so. When I finish my workout, rather than gloat in my own success or wallow in my own pain, I will encourage others of all abilities, whether teammate or adversary.
I will make mistakes and learn from them - I know mistakes are going to happen, both in practice and in competition. I know I will lose sometimes. I will smile, learn, and take it all in my stride.
I will be accountable for my own actions - I will be proud of my wins and responsible for my losses. I will act graciously after both.
I will be a positive example - Positive words breed positive actions, in me and in others. I will be positive in my words and my actions. I will be the person I want to be.
I will be coachable - I will put faith in my coaches. I will commit to all of the above to make sure that I am open and receptive to coaching that is provided to me in good faith and often voluntarily.
I will be committed - I will make a commitment to myself, my teammates, and my coach to be the best I can be. And when I say I will do something, I will do it.
I will enjoy myself - Above all, I will commit to having fun, enjoying what I do, and spreading good spirit and good word.
Workout of the Day
A. Group warmup
B. Deadlift, 3-3-3-3-3 up to workout weight.
C. 3 Rounds for time:
8 Deadlift at 70% of 1RM
Run 400 meters
D. 10 minutes of lower back and hip mobility stretches
Post times/scores to www.beyondthewhiteboard.com
Join us this Saturday 8/31 at 10am to donate to the families of the Hotshot 19.
There’s no charge for the workout. Donations accepted, please give what you can.
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2025 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families. https://hotshots19.crossfit.com
Workout of the Day
A. Group warm up
B. Press, Push Press, Push Jerk
Practice up to workout weight, then EMOM for 10 minutes
1 press, 3, push press, 5 push jerk
C. In 11 minutes
Row (guys 1000 meters, girls 800 meters)
Then in the remaining time AMRAP
2 muscle up to 6 chest to bar pullups
4 HSPU or 8 pushups on plates
8 KBS 72/53
D. Optional extra 50 abs, 4 minutes of side planks
Post times/scores to www.beyondthewhiteboard.com
Strength WOD – Week 6, day 1
A. Snatch, 75%x5, 85%x3, 95%x1
B. Deadlift, 75%x5, 85%x3, 95%x1+
C1. Front squat, 5×10 @ 70%
C2. Dips, 5×10+
Support the Families of the Fallen Hotshots
This Saturday at 10am, we will be joining the CrossFit community and supporting the fundraiser workout for the nineteen members of the Granite Mountain Hotshots firefighting team that tragically lost their lives on June 30, 2025 while fighting a fire in Yarnell, AZ. If you wish to donate, we will have a jar at the gym, or you can donate online. The workout will be announced on Crossfit.com later this week.
NEW Classes!
We are going to be making a couple schedule additions following Labor Day, effective September 3rd.
- 7pm WOD on Tuesday and Thursday. You guys have been asking for it, so you can now get your WOD on at 7pm M-Th.
- 8am WOD on Saturday.
Schedule changes effective this week
- 4pm Highschool kids is being cancelled. We want the kids to join our regular WOD at 4pm.
- No 5:30pm CF1 on Fridays. It will still continue M-Th with current times. Please join our WOD at 4, 5, or 6pm.
Workout of the Day
A. Group warm up
B. Warm up using a 5×5 set of Front squats (from the ground). Only go up to 185/135 lb. Once you feel warmed up, work up to a good starting weight for: EMOM for 12 min of 5-5-5-3-3-3-1-1-1-1-1-1 rep:
Clean (squat). The goal is to have all the expected weights out and ready to put on the bar so that you can start ea set on the minute. Ultimately, you will work up to a heavy single…which may be a new PR for some people.
C. 21-15-9 reps for time:
Squat snatch 95/65 lb.
Toes to bar
A. Group Warm Up
B. Skill: Ring Muscle Ups
C. 3 Rounds For Time:
7 Muscle ups
50 Air squats
20 Toes to bar
Check out this video of Josh Everett on “Kelly.” He gives some strategy tips etc. Can anyone remember when games standard box jumps were like this? I bet “Kelly” times were faster then…
Workout of the Day:
A. Group warmup
B. “Kelly”
5 Rounds for time:
Run 400 meters
30 Box jumps 24/20″
30 Wall balls 20/14″
WOD to benefit the 19 fallen hotshot firefighters. August 31st. 10am. Please come get a great workout and support this worthy cause.
WOD to be announced soon.
Workout of the Day
A. Group warm up
B. In a team of 3 for 10 minutes:
Partner 1 - sled pull (facing away from sled)
Partner 2 - sled drag (facing toward sled)
Partner 3 - sled pull
Partner 1- sled drag
Partner 2 - sled pull
Continue alternating pull/drag for max # of trips in 10 min. Do on asphalt with heaviest weight you can manage.
C. AMRAP in 12 minutes:
10 KB Alternating clean and press/push press 53/35 lb. (come from ground each time)
1 Rope climb or 6 pullups
Goat Day!
Your goat is a movement you hate, suck at, or both. Work with your coach to pick your goat (or goats). You will conquer your goats with constant perfect practice!
Workout of the Day
A. 20 minutes of mobility - hips
B. Skillz and goat day. Use this day to work on pistols, pullups, handstand pushups, double unders, toes to bar, or rope climbing. No barbells unless they are empty.
Strength WOD - Week 5, day 2
A. Power clean and jerk, 75%x5, 85%x3, 95%x1
B. Bench press (do with dumbbells at a relative intensity if you did BP in Tuesday’s WOD), 75%x5, 85%x3, 95%x1+
C1. Press, 5×10 @ 70%
C2. Strict pullup, 5×10+
Wear your gym pride on your body or your car. Tanks, tees and decals available in the retail case.
Workout of the Day
A. Group warmup
B. Barbell goodmornings, 5-5-5-5-5 up to heavy 5.
C. For time:
10-9-8-7-6-5-4-3-2-1 reps:
Pullups
Jumping lunges (each leg)
150 yard shuttle (from pullup bar to door and back, then grass and back)
Post times/scores to www.beyondthewhiteboard.com
Class times: Monday, Wednesday, and Friday 9:00-10:00 AM for a total of 4 weeks (12 sessions)
This is where your journey begins! Our On Ramp Program serves as an introduction to the CrossFit methods, where you will be exposed to our movement curriculum as well as progressive introduction to the intensity levels inherent in our training. It is designed in a way the all skill levels can participate and ultimately succeed in our group WOD classes! Sign up with a friend and get $25 off! Contact admin@mbscrossfit.com for discount codes prior to purchasing online.
Attendance of On Ramp is a prerequisite for joining our group classes.
Upon completion of On Ramp, you will have the option of 3x/week or unlimited membership options.
Click here to register
Attendance of On Ramp is a prerequisite for joining our group classes.
Upon completion of On Ramp, you will have the option of 3x/week or unlimited membership options.
Click here to register
Stacey and Chris’ team hustled their way into a 2nd place overall finish this weekend at Bladium CrossFit’s Fossil Games. Chris moved his team far forward with his 275# clean and Stacy PR’d her deadlift at 275#.
Workout of the Day
A. Group warmup
On a 20-minute clock:
B. Bench press, 5-5-3-3-1-1-1 up to 1RM
C. 1 min max double unders, 1 min max pushups
D. With a partner for time:
2 Rounds
Run 800 meters (both partners)
40 Handstand pushups or ring pushups
60 Box jump over 24/20″ (feet don’t touch box)
80 KB swings 53/35 lb.
100 Double unders or 200 singles
Finish with a 200 meter sprint (both partners)
There is a 25 min time cap.
Post times/scores to www.beyondthewhiteboard.com
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