Workout of the Day
In teams of two, divide the work as needed. For Time:
50-40-30-20-10:
Power Snatch, 115/75 lb.
Box Jumps (24/20)
50-40-30-20-10:
OHS, 115/75 lb.
Toes to Bar
50-40-30-20-10:
Wall Balls (20/14)
Burpees
Post your scores to the whiteboard.
Costume contest today! Male and female winners will be judged by coaches and awarded a prize. Come on… you know you want a reason to wear that leopard skin leotard with your rainbow clown wig.
Workout of the Day
For time:
50 Double unders
10 Squat clean thrusters, aka “Clusters”
40 Double unders
8 Clusters
30 Double unders
6 Clusters
20 Double unders
4 Clusters
10 Double unders
2 Clusters
L3 - 135/95 lb.
L2 - 115/75 lb.
L1 - 95/65 lb.
EXTRA CREDIT/COOL DOWN
Reverse hypers, 3×20 reps
Post your scores to the whiteboard
Congratulations to our Channel 7 News Everyday Hero, Mittar Khasla.
Workout of the Day
20 minutes: Bench press with fat bar, work up to 1RM
4 Rounds for time:
12 Alternating DB snatch, 50/40 lb.
12 Toes to bar
12 Ring dips
L3 - Rx
L2 - Do 10 reps of each
L1 - 8 reps of each
15- minute cap
EXTRA CREDIT/COOL DOWN
4 rounds: Bear crawl 40 yards, walk back
Post your scores to the whiteboard.
We get asked this question quite a bit. It’s pretty typically to suggest our new members to start out with 3x week and give it a month or two before adding a fourth or fifth session to their week. Eventually, if your diet and sleep are on point, I suggest working out on a daily basis, even if it’s an “active recovery” workout. Our bodies are meant to move daily!! Yes, you can take a day off if you need to, but just let those come up as your schedule requires…you don’t need to plan them.
How many times you visit the gym weekly ultimately depends on your goals. If you are trying to get fit quickly, 4-5 times a week is going to be more effective than 3x week. The folks at Beyond the Whiteboard collect thousands of workout scores each day and they have several million data points collected from people putting in their daily wods. They just did a study of their data that proves working out 4-5 times a week is more effective at getting you “fit” than 3x week.
“After analyzing the data, we found that working out 5 days per week week produced 27% faster improvement than 3 days per week. Even increasing from 3 to 4 days per week is associated with 10% faster improvement.”
If you aren’t happy with your current progress, it may be worth adding another day of training to your schedule and trying it for 6-8 weeks. The only thing that I’d recommend is for you to be a bit more aware of the fact that you may be coming in more sore or fatigued than normal. That is ok. What is NOT ok, is to continue pushing super hard and letting your technique or form deteriorate because of it. Scale weights and modify movements as needed and focus on getting good reps. As always, talk to a coach if you have any questions!
Workout of the Day
20 minutes: Fat Bar Deadlift from a 2″ lift (use 25 lb. plates) 1RM
3 Rounds for time:
Run 400
21 KB or DB thrusters
12 Pullups
Rx - 35/25 KB’s or DB’s
Scale weight as needed..you should be able to do each set of thrusters unbroken and quickly.
EXTRA CREDIT/COOL DOWN
GHD Hip/Back extensions, 3×10-15 reps
Post your scores to the whiteboard.
There’s no PR fairy. They aren’t magically tucked under your pillow while you sleep. They come with attention to form, repetition and dedication to improvement. Look at all these PR’s from the strength class that came after consistent work on back squats 3x a week for 6 weeks. That’s what it takes and our coaches can help get you there. What do you want to PR on? Pull ups? Snatch? Running or rowing? Share your goals with a coach and ask for some advice on how to improve. If you goal is SMART: Specific, Measurable, Attainable, Realistic and Timely you will absolutely get there. And don’t forget to keep your work in an accurate and up to date log book.
Workout of the Day
6 Rounds for time:
60 yard sled drag forward
60 yard sled drag backward
60 yard sled drag lateral
EXTRA CREDIT/COOL DOWN
2×800 meter run. Rest 3 minutes between.
Post your scores to the whiteboard.
“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” ~ Bruce Lee
Workout of the Day
“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle-ups OR 4 MU transitions w/dip
4 Handstand Push-ups or 8 pushups
8 Kettlebell swings 72/53 lb.
L3 - rx
L2 - 53/35 lb.
L1 - 35/26 lb.
Post your scores to the whiteboard.
Today we are doing a gymnastics version of the 2014 regional workout, Nasty Girls V2. We are replacing the hang power cleans with planche push ups. There are only 10 reps, so you are to make these as hard as you can while maintaining perfect form. Feet or knees on the floor is the easiest version while feet on an object to get your body horizontal is harder. Eventually, the aim is to do this with feet unsupported. The first video is a demo of the planche push up with feet on the floor (see the 2:00 minute mark). The second is the ultimate goal: unsupported feet (fingertips or flat hands).
Gymnastics Workout of the Day
Nasty Girls Version 2 point gymnasty
3 rounds for time:
50 alternating pistols
7 muscle ups
10 planche push-ups (at your max level)
Post your scores to the whiteboard.
Workout of the Day
With a partner, AMRAP 25 minutes:
Run 400 (both)
Partner 1 does 5 Power cleans, then Partner 2 does 5 power cleans
Partner 1 does 5 Front squats, then Partner 2 does 5 front squats
Partner 1 does 5 Shoulder to Overhead, then Partner 2 does 5 shoulder to overhead
L3 - 185/125 lb.
L2 - 135/95 lb.
L1 - 95/65 lb.
Post your scores to the whiteboard.
We have a few bonus pts that individuals and teams can get in these final weeks.
) Text, Post, Tweet, E-Mail, Call… Do whatever you have to do to get your friends in the doors so you can show them what you are so excited about!**Please make comment in Daily Log when entering bonus points!
Workout of the Day
In teams of 2, AMRAP 20 min:
P1 on “rotator”- 20 Wall balls + run 200 meters (guys 20 lb. to 10′, girls 14 b. to 9′)
P2 on “triplet” - 3 rope climbs, 20 alternating pistols (total) , 40 Double unders
Score is rounds + reps completed of the triplet.
Extra credit:
10 minutes of mobility
Post your scores to the whiteboard.
With the end of #MBS8WTC quickly approaching we’re offering up one last opportunity for bonus points. With the MBS Team, you are invited to Deliver Health and Hope to the Word!
Project C.U.R.E. was founded in 1987 to help meet the need for medical supplies, equipment and services around the world. Project C.U.R.E. builds sustainable healthcare infrastructure by providing the medical supplies and equipment that medical personnel need to deliver healthcare to their communities. Since its inception, Project C.U.R.E. has delivered medical relief to needy people in more than 120 countries.
We will be sorting medical supplies for those who are in desperate need. This will be a fun, engaging and hands-on experience. In order to receive your bonus points, You must be 100% committed to attending and be registered to volunteer, on their website, by November 1st. Please do not wait to register as we are limited to 20 volunteers.
Event Date/Time: Sat, Nov 8, 2025 3:00 PM - Sat, Nov 8, 2025 5:00 PM
Event Name: MBS Crossfit
Also, please keep in mind the following:
-Volunteers are required to wear closed-toe shoes in the warehouse. Please wear your MBS T-shirts!
-Wear weather-appropriate clothing as it is colder in winters and warmer in summers.
-Please arrive on-time. You will be led by a Volunteer Leader and they will need adequate time to explain to you what will need to be done.
-Our online scheduling system will send an automatic email detailing these requirements three days before your event.
Project C.U.R.E. Denver warehouse
Project C.U.R.E. 10377 E Geddes Ave Centennial, CO 80112
https://www.cervistech.com/acts/webreg/eventwebreglist.php?org_id=0076.
Event Registration Code: xqgLWR
If you need additional information please contact Heather Young
Forrest coached a snatch workout last week and captured the pictures above. What I wanted to show was “the body position before the bar left the hip”. So, if you don’t know by know, the bar will come from the ground and make contact with your hips (whether it brushes or clearly bumps is up to you and your preference) and it’s important to be able to see and feel the position.
(Pic 1) Kyle - Great extension of the hips. The bar makes contact high into the hip-pocket. Wrists are rolled forward and elbows are about to go “high and to the outside” to allow for the bar to travel closely to the body as he dives under to catch in the bottom of the squat. Kyle made this lift.
(Pic 2) Rich - Rich didn’t quite get his hips through quick enough and he is not vertical in the torso at the point where the bar leaves the body. What ends up happening here is he will continue to open his hips and pushing the bar away from the body. The bar travels too far forward and he misses the lift.
(Pic 3) Pat - Good extension of the hips…in fact, probably too much. By over-extending the hips and torso (and neck!), he clearly gets into a pretty weakened position and needs to regain that position quickly so he can catch the weight. What happened is he jumped his body back, but the bar stayed on a fairly vertical path, so the bar was missed forward.
Cranky Calves Clinic this Saturday
Got cranky calves?? Check out Ashley’s Calf Clinic this Saturday at MBS starting at 11am. You can come alone or with a partner to learn how to mobilize and stretch your connective tissue using Rossiter techniques. You may be surprised how much improvement you can see by opening up those tight heel cords from running and not stretching afterward! Register atwww.heelingpain.com under events. Cost is $15 per person!
Workout of the Day
AMRAP 4 minutes:
Alternating Turkish Get Ups, 72/53 lb.
Rest 4 minutes
AMRAP 4 minutes:
10 Push press, 95/65 lb.
10 Pullups
Rest 4 minutes
AMRAP 4 minutes:
10 Kettlebell swings 72/53 lb.
10 Hand release pushups
L3 - Rx
L2 - 53/35 lb.
L1 - 35/25 lb.
Extra credit:
Mobility for 10 minutes.
Post your scores to the whiteboard.
I usually try to do a little better with our pics that go on the blog. But, what I wanted to brag about again was getting to do a workout on a NAVY BATTLESHIP!!! C’mon, how cool is that. So, the Three Wise Men Foundation is who Kyle and I were out in San Diego with and doing the workout for, and we will be doing that same workout again on November 11th. We’re still putting together details, but plan on joining and helping us raise awareness for the battle that our veterans are facing as they come back from combat. One veteran commits suicide every 65 minutes in America. That is insane and needs to be addressed. We can help fix the problem by raising awareness and sending money to organizations that send help directly to veterans getting out of the service.
What: Three Wise Men Tribute Workout
When: Tuesday, November 11th, 5-7pm
Who: All MBS’ers and anyone else that wants to join. There will be a suggested donation to help us raise some money. We will have heat sign ups for anyone that wants to hit the workout. Scaling is allowed, so invite all your friends! More details will be posted soon.
More information at www.threewisementribute.org.
Workout of the Day
15 minutes: Snatch + Hang snatch + Overhead squat. Try to get 7-10 sets making conservative jumps in weight. Focus on great body position, moving the feet, and catching the bar well.
4 Rounds for time:
10 Hang power snatch
20 Box jumps
L3 - 115/75
L2 - 95/65
L1 - 75/55
Extra credit:
Mobility for 10 minutes.
Post your scores to the whiteboard.
Tatum won the 8week challenge potluck recipe contest with this one. Give it a try, you won’t be disappointed!
Stuffed Acorn Squash
Ingredients
¾lb Breakfast Sausage (I used the Boulder brand kind with no sugar or nitrates in it)
1 acorn squash, cut in half, seeds removed
½ yellow onion, diced
1 garlic clove, minced
salt and pepper, to taste
2 Eggs (optional)
Instructions
1) Preheat oven to 375 degrees.
2) Place acorn squash cut-side down onto a baking sheet.
3) Bake for 20-25 minutes or until the acorn squash is soft when you press on the skin.
4) Remove from oven and let cool.
5) While the acorn squash is cooking, add a tablespoon of some kind of fat to a large pan over medium heat (I like to used bacon fat or coconut oil) then add the garlic and onion.
6) Stir around to keep from burning.
7) Once the onions become translucent, add the breakfast sausage to the pan.
8) Once the breakfast sausage is almost all the way cooked through, turn the heat to low and add just the inside of the cooked acorn squash. (Do this by using a spoon to scoop out the insides, leaving just the skin of the acorn squash. Be careful not the tear the skin!).
9) Mix the acorn squash and the breakfast sausage together then scoop it back into the acorn squash skin.
10) Once both of the acorn squash halves are full, press the middle in with a spoon to make a little resting spot for an egg.
11) Crack an egg on top.
12) Place back in the oven to cook for 10-15 minutes or until egg-cooked preference.
If you don’t want to add an egg and wait for it to cook then it can either be left off or one can fry/cook it to your liking and top the finished squash off with it. I do recommend putting the squash back in the oven after the mixture is back in the skins - it helps the flavors to mingle/cook together and the top to get a bit browned. Enjoy!
Workout of the Day
Partner relay for 9 sets:
3 reps Bench press (3 sets narrow, 3 sets wide, 3 sets regular) @ 60-70%
2-3 reps Strict pullups or muscle ups (no failures)
P1 does bench, then P2 does bench. P1 does pullups, then P2 does pullups. Continue until 9 sets have been completed.
Death by..
On the first minute, do 10 calorie row. On the second minute do 2 Deadlifts (225/155 lb.). Add 2 deadlifts each rounds until failure.
EXTRA CREDIT
Standing strict press to a 5RM
Post your scores to the whiteboard.
MBS 8WTC Lifestyle challenge
Week 5 Lifestyle Challenge: Did you do one thing today that scared you?
This week’s lifestyle challenge is seemingly fitting with Halloween around the corner. Unfortunately, the challenge this week isn’t going to be about jumping off tall buildings or watching scary movies. It’s about getting outside your comfort zones.
By now, we have all probably figured out the things we like and the things we don’t like. It’s easy to go through the gym and ask people about their “favorite” movements and their least favorite movements. Sometimes, whether we know it or not, these things begin to define us. We have been doing or NOT doing a “thing” for so long of a time that the idea of changing anything seems impossible or just contradictory to “who we are.” What I mean by these things “defining” us, is that we begin to accept the fact that there are things that we will be good at, and there are things we will be bad at. My argument is that, while sometimes it may be true that we are bad or good at some things, I think it is largely due to the fact that we naturally gravitate toward DOING MORE OF and liking things we are good at, and DOING LESS OF and disliking things we are bad at. And so the cycle will continue of being WHO “the things you are good at, and WHO “the things you are bad at”. The only way to change this cycle is to understand that YOU CAN change. You need to understand that in order to change, are going to have to spend time and effort into applying yourself into something that you might not be great at. You will need practice. You may need coaching. You may have to do some homework. At the very minimum, you are going to have to SEEK OUT DISCOMFORT!
This week’s challenge is to do something that scares you. I prefaced this challenge with the thought that free will exists and you CAN change who you are by getting outside your comfort zone.
Here are some examples that will count as your lifestyle point:
1. Strike up a conversation with a complete stranger.
2. Disconnect from your gadgets.
3. Give something significant away.
4. Ask for help.
5. Try something new.
6. Fail at something.
7. Go somewhere alone.
Workout of the Day
20 minutes: Box squat, 5-5-5-3-3-3-1-1-1 up to 1RM
21-15-9 reps for time:
Front squat (from ground)
Burpee box jumps 24/20″
L3 - 115/75
L2 - 95/65
L1 - 75/55
EXTRA CREDIT
Team of 3, AMRAP 5:
20 yard sled push. Rotate between partners…each 20 yd is all out sprint. Keep the weight medium-heavy to where you barely recover.
Post your scores to the whiteboard.
Check out this BA picture! We’ve got every stage and a bunch of different styles of muscle ups. Johnny is locked out at the top of the dip, Rich is hitting some weighted ones, Sam is doing the i99 no false grip back swing and Kendra is on the front swing of a false grip muscle up. How cool is that?!
Remember guys - the gym is closed today. No gymnastics, no open gym. Basically everybody with a key will be at Red Rocks watching or competing. Come see us! But here is a WOD you can do at home if you need one.
Gymnastics (at home) Workout of the Day
For time:
“Invisible Fran” – 21-15-9 of:
Air squats
Push ups
Post your scores to the whiteboard.
Workout of the Day
3 Rounds NFT
12 RDL (slow tempo, medium weight)
Max ring pushups
Rest as needed between sets.
then
As a team of 3, for time:
6,000 meter row. P1 - rower, P2 - holding a bar in the top of a deadlift position (185/125), P3 - rest.
Post your scores to the Whiteboard.
CF1 Class times
M/W/F - 6:45 am, 12:15 pm, 4:00 pm, 6:30 pm
Saturday - 10:15 am
Workout of the Day
SKILL - Medicine ball clean
WOD
For time:
21 MB clean, 20/14 lb.
6 Pushups
18 MB clean
9 Pushups
15 MB clean
12 Pushups
12 MB clean
15 Pushups
9 MB clean
18 Pushups
6 MB clean
21 Pushups
Post your scores to the Whiteboard.
Workout of the Day
1. Clean and jerk, 5×1 @ 85%. Level load across all sets. Target 5kg increase each week.
2. Box squat, 4×3 @ 75% (of 1RM Back squat). Level load across all sets. Target 5kg increase each week.
3. Stiff legged deadlift, 3×8 @ 60% (of 1RM deadlift). Level load across all sets. Target 5kg increase each week.
Post your scores to the Whiteboard.
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