“Africa” featuring Musana Children’s Home from Flatirons Community Church on Vimeo.

Come Support our Musana Team!

On Friday and Saturday, September 28th and 29th, we will be doing the Musana Fundraiser workout. The workout is being done to support our team that is headed to Uganda Africa next month. WE NEED YOUR HELP! Each member is committed to raising $2,900 to pay for the trip, and we would like to give more if possible. Here is how you can get involved:

We will be accepting your donations:

Friday, Sept 28th – participate in the WOD in ALL regular classes
Saturday, Sept 29^th – bring a friend/family member and participate in the WOD at 9:00, 9:30, or 10:00 am.

IF YOU ARE COMING ON SATURDAY, please sign up for a heat HERE. Only one of the partners needs to sign up via Mind Body scheduler. We have 8 teams going at each heat (9, 9:30, and 10:00). If we need to open another heat, it will go at 10:30.

Donations of $50 or more get you a special edition MBS Musana shirt ( MBS logo is on the back shoulder blade).

Workout for Musana
With a partner, as many rounds as possible in 24 minutes of:
24 Pullups (mod jumping pu’s)
24 Thrusters 95/65 lbs. (mod 75/55)
24 Hang cleans 125/85 lbs. (mod 95/65)
24 Deadlift 215/175 lbs. (mod 145/95)
24 Box jumps 24″/20″ (mod 20/16)

The workout begins at the pullups and will alternate from beginning at the pullups and the box jumps. For example, round one will start at pull-ups and finish at box jumps. Round 2 will begin with box jumps and finish with pull-ups. The WOD will be scored by total rounds-reps done within the 24 minutes. Only one partner works at a time. Scaling WILL be allowed, but will eliminate you from the prizes.

Prizes
$100 in Reebok cash (gift cards) will be awarded to each of:
- Top Rx Male team
- Top Rx Female team
- Team with most money raised

Workout of the Day
On the 2 minute interval, for 10 minutes:
Zercher squat, 3-3-2-2-1-1-1-1-1 (use a fat bar if needed)

Example loading:
135×3
155×3
175×2
185×2
195, 205, 215, 225, 235×1′s

then

5 Rounds for time:
9 Deadlifts 225/155 lb.
Men-12, Women-9 Ring pushups*

*Modify to pushups on dumbbells, then to ground. There should be no more than 2″ between the ring and the ground.

Thanks to all our volunteers hard work, we are able to bring you a brand new Rogue pullup bar system today!

Turkey Challenge registration opens at 9:00 am this morning at www.turkeychallenge.com!

SOLD OUT!!! As of 10:45 am, all divisions except women’s Rx/Open are sold out. We may do some rearranging to accommodate more individuals/teams. It will be first come, first served. Email patrick@mbscrossfit.com to be placed on standby list. Thanks!!

Gym Renovations
Just so everyone is aware, we still have a pretty good mess going on in the gym. Amidst the dust, you will see that our key tag station is out, our jump ropes and bands are still boxed, and quite a few other things still need unpacking. We are going to be putting the gym back together this week, hopefully much BIGGER and BETTER than before! Thanks for understanding.

Workout of the Day
On the 2 minute interval, for 7 minutes:
Deadlift, 3-3-2-2-1-1-1

We will do this by warming up to a weight just below our 3RM. Then, increase the weight gradually until we reach a heavy single (heavy single means NO FAILURE, not a 1RM)

then,

5 Rounds for time:
5 Rounds for time:
5 Hang power clean 135/95 lb.
5 Front squats
5 Jerks
1 minute rest

L2 - 115/75 lb.
L3 - 95/65 lb.

WOC
We will work up to a heavy clean rather than deadlift.

Coach Shirley is still looking for volunteers!

FREE WOD in the park this Saturday! Bring your friends or family members to East Park this Saturday at 9 AM! 10 AM will be canceled.

MBS Charity Poker Run!

When: Sunday September 23rd.

Where: Start and finish at MBS CrossFit
10900 W. 120th Ave. Broomfield

Timeline:
Motorcycles leave in waves starting at 8am.
Estimated time of return to MBS 1pm.
Last bike in 1:30 pm.
Lunch, beer and raffle drawings 1pm-3pm
Stops at:
- Trailhead CrossFit
- CrossFit 5280
- Parker CrossFit
- Anchor CrossFit
- MBS CrossFit

100% of all funds go directly to charity!
To benefit Musana Childrens Home in Uganda
and Freedom Service Dogs Operation Freedom

$40 buy in gets you:
Lunch and beer at the end of the ride, one raffle ticket
$10 each additional raffle ticket (cash only please)

REGISTER HERE

POC: Shirley@mbscrossfit.com

Workout:
Front Squat
4 x 5 reps
Do 4 box jumps after each set. Increase as able

Then…
10-8-6-4-2 reps:
HSPU
Toes to bar
Box Jumps - 40/28”

Project Jacked is almost here! For those of you who have signed up, this testimonial will be just what you need to stay focused. For those of you who have not signed up, here is another great reason to do so. Emily is the perfect example of how going Paleo can be beneficial for anyone. Emily’s before picture isn’t too shabby, let’s be honest. But her after picture is remarkable. Not only does she look fitter, she looks like she feels fitter. I know Emily has talked about not just losing weight, but swelling and redness as well. We know she got married in the after picture, but she really is glowing with health. Here is what she said:

“I thought I’d forward on two pictures of me in a bikini. One is last Labor Day weekend before I started eating Paleo. The second picture is from the first day of our Honeymoon so August 21st…Almost a full year later.

Just wanted to share what a difference Paleo and Crossfit as a combination can make. Before I did Paleo, I had already done Crossfit for a year and a half…Also, in the last 2-3 weeks before my wedding, I wasn’t able to get many workouts in but I was still able to look and feel awesome because of the diet.

For me, looking at the picture of me from the honeymoon, I feel I won in life with Paleo. I said I was going to continue doing it and I have.”

Workout
“Holleyman”
30 rounds:
5 Wall ball - 20/14
3 HSPU
1 Power clean - 225/155

*Can be done with a partner.

WOC
Power Clean
1-1-1-1-1

Workout
“Holleyman” w/ partner
65% of 1RM clean

HSPU will be modified to your ability

Project Jacked IV: Cut the Crap
If you hadn’t signed up yet, you missed out on the blood test. You can (and should) still sign up for the challenge without the blood test.

September 8th – October 6th
28-Day nutrition challenge includes:
- body composition measurements
-before pictures
-Warrior Workout
- Paleo potluck with guest chef Juli Bauer, author of Paleo blog www.paleomg.com
- Counseling from our coaches
- Project Jacked T-shirt for everyone
- Winners get 1mo free membership
- Cash and prize for winners
- Post challenge pictures, Warrior Wod post-test, and end of competition BBQ.
Cost: $69 for challenge only
Sign Up!

A cooking demo with Juli.

Labor Day Schedule
We will have 9:00 and 10:00 am classes ONLY on Monday, September 3rd. Please enjoy your holiday weekend safely. Thanks!

Workout
12 minutes to reach 1 rm fat bar power or hang clean then
(WOC shoulder press 2 RM)
10-1 reps
Plate ground to overhead 45/25
Toes to bar (mod kte)
OH walking lunge 45/25, total

this workout should be done FAST!

Ladies! The Women Only Class doors are open! This class is no longer closed, so any member is welcome to jump in to this class…as long as you are a woman.

This program is designed for women of all levels of fitness, experience, and age. We’ve seen women thrive in this program. The fun group environment pushes women to do things they didn’t know they could while being encouraged and building confidence.

What to Expect:
-Camaraderie
-Fun
-Ladies tearing it up and getting strong!
-Different WODs than what the rest of MBS is doing most of the time. However, a handful of WODs per month will be the same.

Who is it for?:
Beginner and experienced women alike. This class has been a comfortable and fun starting point for new women. Brand new ladies to CrossFit can sign up for just WOC, and are not required to go through an introductory program! So bring your friends, moms, sisters, and grandmas.

Check out the Women Only Blog and contact leah@mbscrossfit.com if you have any questions!

Workout of the Day
25-15-10-5 reps for time:
Hang power clean 115/75 lb.
Burpees

Mod 1 - 95/65 lb.

WOC
15-12-9
OHS
push up
toes to bar

Cash Out:
Tabata hollow rocks