Who can do a forward roll on the rings? See it here: Forward roll on rings

The first MBSer to post a video of themselves doing it (mbs facebook group) gets the video posted and mini feature in next week’s gymnastics post. You can kip!

A. Group Warm Up

B. Ring skills

C. For time:
Buy in: 5 ring skills of your choice (muscle up, skin the cat, forward roll, etc. )

Then, 3 rounds for time:
10 alternating leg circles
20 handstand wall runs (shoulder taps)
30 double unders

Cash out: 10 alternating cartwheels

’nuff said. Lets lift heavy!!!

**NEW 8AM WOD ON SATURDAYS!**

Workout of the Day:
A. Group warmup

B. (8am and 9am classes)
Snatch, 1-1-1 up to 1RM
Clean and jerk, 1-1-1 up to 1RM

(10am class)
2 Laps around the track for time:
Start at gym with 30 Pullups
Run 200
30 KBS 53/35 lb.
Run 200
30 Pushups
Run 200

I was first introduced to CrossFit in 2004. It took another couple of years for me to start doing it exclusively, and it wasn’t until then that I really saw the benefits of the program. I’m still amazed at the transformation that happens on a daily basis at our gym. Reading through the article below, I can remember each one of these moments of enlightenment.

From the Huffingtonpost.com:

The 10 Things That Will Happen When You Begin CrossFit

For those who are thinking about trying CrossFit and rewriting their own futures, below are the first ten things that will happen.

1. You will find out how truly out of shape you are. It is likely that your first few sessions at a CrossFit gym will consist of stretching and basic instruction. You will likely sweat like a pig and require numerous breaks to catch your breath even during this relatively easy phase. This is because you are engaging and stretching muscles that have been dormant for years. You will also be sucking at the air for every molecule of oxygen you can get. It will be a week or two before your lungs are really open, prepare to gasp like a newborn taking its very first breath.

2. You will realize how fat you and other regular people are compared to real athletes. This is because your certified instructors will have the physiques of comic book superheroes. You will weigh 40 percent more than them but they will be somewhere between 50 and 150 percent stronger than you. It will make no sense that such “little” guys and girls are that much more powerful than you; it’ll be rather disorienting, especially if you’re a big guy like me who thought he was “strong” walking in. The instructors are not huge or freakishly jacked like traditional body builders, but I wouldn’t want to bet against them in any contests of strength. The idea is to be able to lift heavy weights but in as efficient a manner as possible, and then to be able to run a mile while the old school body builder huffs and puffs behind you. And you, big guy, are not strong. You are fat and incidentally may be able to lift some weight up. You will learn about real strength very soon.

3. You will begin learning the lingo and using it without feeling like a dork:

• W.O.D (or WOD): Workout of the Day, this is the combination of exercises, prescribed weights and time allotment that will be the law of the land from the first class to the last. Typically a WOD will consist of one gymnastic move (pull-ups, ring rows, sit-ups, etc.), one aspect of cardio (rowing, running, jumping rope, etc.) and one Olympic power-lifting maneuver (back squats, clean & jerks, dead lifts, push-presses, etc.).
• RX: When one does the prescribed amount of weight and reps, one is said to have RX’d (as in, he or she followed the prescription).
• Box: CrossFit centers are not called gyms, they’re called “boxes” and many of them resemble just that. Typically they’ll be in warehouse-like spaces with cement walls, exposed rafters criss-crossing the ceiling and nought but a black mat covering the length of the floors. There are no smoothie bars or aerobics studios in one’s peripheral vision, just the iron bar you’ll hang from, the weights you’ll thrust up above your head and the ground you’ll drip your perspiration and occasional tears into until you feel as though you’ve become a part of the place. This is your box. There are thousands of CrossFit boxes across the country, but this one is yours.

4. Your friends and family will start Googling the term CrossFit and giving you warnings. “Oh, you’re doing that Cross thing, I think I just read something about that…” They will come across a rare disorder wherein people push themselves past the exhaustion point until their muscle fibers begin to break down and slip through the bloodstream into their kidneys. They will also come across stories about injuries and the like associated with CrossFit search terms. The reality is that these types of injuries can and do occur with any kind of training if taken too far and under the wrong type of supervision. You are equally likely to be injured while ice skating, lifting weights alone, horseback riding, surfing or doing any other type of strenuous activity if you are engaging recklessly and not taking the proper precautions. I would also note that there is an ongoing fear-mongering campaign being waged by the traditional fitness clubs and gyms. They see the proliferation of the CrossFit movement across the country as a massive threat to their membership rolls. There is no possible way that a guy doing his usual leisurely circuit around the same 12 or 15 machines in a gym is ever going to get the intensity of a workout at a CrossFit box.

5. You will get insanely good at counting. Everything in CrossFit is about reps. 20 clean & jerks followed by 10 box-jumps topped off with 30 sit-ups, then repeat five times and compete for time. Think about the counting, the counting down, the mental division of large quantities of reps into small, more manageable-seeming blocks. “Okay, let me get five more then take a breath and then just three more and then only two sets left until I’m three fifth’s of the way through the five rounds.” This is the kind of conversation you’re carrying on with yourself in the heat of the W.O.D. and you’ll become very proficient at counting backward as well — “seven more…six, five more, c’mon, four…” Whatever it takes to get you through.

Read the rest…

Workout of the Day

A. Group warm up

B. Back squat, 5-5-5-5-5 up to workout weight.

C. For time:
21-15-9 reps Back squat @ 60% of 1RM
Run 400 after each set

D. Tabata Mashup (20 sec of work, 10 sec of rest - 16 rounds total alternating)
Double unders
Dips

Workout of the Day:
A. Group warm up

B. Bench press, 3-3-3 up to heavy 3

C. Alternating with a partner, 3 Rounds of:
Max reps bench press @ 50% of your 3RM
30 Med ball situp toss 20/14 lb., (15 ea)

D. 6 Rounds NFT (that means I want your sprints to be actuall sprints!)
20 yard partner band resisted sprint (get a lot of foot contacts aka “fast feet”)
15 Hollow rocks, ea

Summer’s Summer Competition

Congratulations to MBS athlete Summer R. who just completed her first CrossFit competition, the Warrior Fit Challenge in Loveland.

Do you compete? Why or why not?

Workout of the Day

A. Hip/shoulder mobility

B. Deadlift, 3-3-3-3-3 up to workout weight. Do 5 reps box jump after each set, building up in height.

C. 9 Rounds for time:
5 Chin ups
5 Deadlifts 275/185 lb.
5 Burpees

Post time/scores to www.beyondthewhiteboard.com

Registration to 2013 Turkey Challenge opens today at 9am!

…and is guaranteed to fill up within minutes! Get yourself signed up. Individual registration opens today at 9am. Team registration opens tomorrow at 9am.

We also need volunteers! Volunteer positions available:
- Judges (CF Level 1 certification encouraged but not required)
- Pit crew
- Parking
- Tear down and set up
- Media

See the new and improved Turkey Challenge website for more info and to register.
Click here.

Workout of the Day

A. Group warm up

B. Front squat, 3-3-3-3-3 up to workout weight

C. Complete 4 rounds:
Each round consists of 3 cycles of the following:
2 Front Squats - 75% of 1 RM (from rack)
4 Stone to shoulder* (light to medium weight) or 10 Ball slams 40/30 lbs.
1 Rope Climb

*Rest 2 minutes betweeen rounds.

*The stone to shoulder is done in a 2-step process. Click here for video demo.

Post time/scores to www.beyondthewhiteboard.com

Happy Labor Day

We will have a 9am and 10am workouts today. All other workouts are cancelled. We will resume normal schedule tomorrow.

New class times starting this week:

7pm WOD on Tuesday and Thursday

8am WOD on Saturday

CF1 on Fridays is cancelled

Workout of the Day

A. Group warm up

B. “Eva”
5 Rounds for time of:
Run 800 meters
30 Kettlebell swings 72/53 lb.
30 Pullups

Post times to www.beyondthewhiteboard.com.

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+

The Athlete’s Manifesto

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

Hotshot 19 Charity WOD Saturday 8/31

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

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″

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