Standards are important. Especially at a CrossFit gym. Paying a globo gym priced membership means you can go to a globo gym and meet whatever standard you choose. Here, you pay for coaches to guide, lead, and hold you to the standards we set. As coaches, we consider “RX” to be the ultimate standard for that workout on that day. If you choose to not meet that standard, it’s a choice, but your work will not be recognized as “RX’d.” If you happen to think you met that standard, and didn’t, we reserve the right to be your judge, and hold you, and every other athlete, in the gym to that standard. If you don’t like it, bring your own whiteboard. As athletes at our gym we expect YOU to value that standard and help each other out when things are looking sketchy. Coach Sam has more to say about the Whiteboard Enigma.

Workout
3 Rounds for time:
3-3-3-3-3 Handstand pushup/wall kickup
4-4-4-4-4 Ring rows
5-5-5-5-5 Kettlebell snatch, ea

GAME TIME! PB starts his 5th CrossFit Games today with a return to his roots: U.S. Marine Corps Base Camp Pendleton. Stay up to date on ESPN 3, the CrossFit Games Live Feed, and our Facebook and Twitter accounts!

Canceled Classes this Week
TODAY
5:30 CF1

Thursday, July 12th
9:00, 11:00, 12:00 WOD (Strength and Open Gym run as usual.)

Friday, July 13th
5:30 CF1

Saturday, July 14th
9:00 Kids

MBS vs. Water World
The Games will soon be over…time to relax and PLAY! Nothing says active recovery like hiking a tube up a hill over and over. So. Worth. It. Join us at Water World Sunday, July 22nd from 10 AM to 6 PM. We are renting two cabanas with a 16 person max capacity total (8 each). First come first serve! Ugliest pair of water shoes wins a t-shirt.
Here are some sweet discounts for tickets.
POC: leah@mbscrossfit.com

Workout
10 minutes at each station. Rest 5 min between:
1. Max effort bench press 1RM
2. Max height box jump
3. 2 Minutes max effort anchored abmat situps.

Torso must be completely vertical at the top. Shoulders touch at the bottom without hips coming off the ground.

GAMES UPDATE:
“Wednesday, July 11th is now a full day of competition for the men and women. Four scored events await the athletes off-site from the Home Depot Center at the U.S. Marine base, Camp Pendleton.” Read more.

Check out PB featured in the CrossFit Games video series, “Around the Map.” This series starts on the East Coast and moves westward, checking out what Games qualified athletes are up to.

Workout
Front Squat
1-1-1-1-1-1-1 up to 1RM

Then…

For time:
30 Burpee pullups
Run 800
20 Burpee pullups
Run 400
10 Burpee pullups
Run 200

Check it out…

Canceled Classes
A lot of our trainers are going to party down in L.A. this week for the CrossFit Games. Unfortunately for you, we’ve lost some coverage for the next week. The following classes will be canceled:
Wednesday, July 11th
5:30 CF1
Thursday, July 12th
9:00, 11:00, 12:00 WOD
Friday, July 13th
5:30 CF1
Saturday, July 14th
9:00 Kids

Pull Up Clinic
Monday, July 23rd
Clean up your pull up skills and learn some pointers about how to become proficient at your pull up position, utilizing the gymnastics kip and how to properly scale. We will also go over good ways to build strength that will translate into fast, efficient, and eventually non-scaled pull ups!

6:00 AM with Leah. RSVP leah@mbscrossfit.com
7:00 PM with Pat. RSVP patrick@mbscrossfit.com

Workout
Happy Birthday, Bill!
AMRAP in 20 Min:
10 - HSPUs
20 - Wall balls 20/14lbs (mod 9’)
30 - Toe to Bar
40 - Power Cleans 145/95 lb. (mod 95/65)
50 - Burpees
60 - Sumo High Pull DL 95/65 lb. (mod 65/35)

CrossFit Games Individual WODs Announced:

Workout
With a partner for time:
(5) 400 meter run
(10) 20 yard sled push 90/45 lb.
(20) Tire flips, big as you can go
Do these in any order that you’d like. Partner up with someone the same skill level for an extra push.

Upcoming Events!

CrossFit Games

Pat working hard at the 2011 Reebok CrossFit Games.

Several of our athletes are going to spectate the 2012 CrossFit Games in Carson, California. Even more exciting, Pat Burke qualified to the Games for the 5th time! The Games is the pinnacle CrossFit event of the year, and each year the CrossFit Games makes a bigger and badder impression on the world of sport. As a xfitter, tune in! ESPN 3 will be streaming the Games live. Check out the schedule. The CrossFit Games website will also be streaming all of the events live with basic commentary here.

Thunder Challenge

The Thunder Challenge is the first elite obstacle race created, lead and produced by US Navy SEAL’s and Special Forces. Providing one of the world’s most physically and emotionally demanding obstacle racing experiences, Thunder Challenge demands athletes break new personal ground as they work with their teams to achieve success in conquering an event where tough is only the beginning.

Join Team MBS. We will be in the Saturday, 10:30 AM heat. Use promo code “Colorado CrossFitter” for a 15% discount!

Workout
4 Rounds for time:
10 Pullups
15 Kettlebell swing, 53/45
20 Jumping PVC OHS
25 Situps (hands touch ground at sides, NO throwing overhead)

Clearly, we love the gym! And the gym has done great things for us. But CrossFit is not just meant to happen within four walls (or 3 plus a hangar door). At last year’s CrossFit Games, PB found himself swimming in the ocean, running in the sand, and squatting in a Speedo. So the ultimate test is not just WODs, but what your body can do with the elements, the unknowable, and real life! Coach Jurney adds some insight…

The next best thing to getting your WOD on is getting it on outside! If you haven’t stared out a window – or hangar door – lately, and marveled at the amazing weather and state we live in, you have been…..working too hard? Summer is here and the (other) place to be is outside! Read more.

Workout
10 Rounds for time:
12 Pushups
Sprint 60 yards (from wall to grass and back)
rest 60 seconds.

Amanda keeps her running technique in check!

June’s BAMF (Best, Amazing, Male or Female) is Amanda Ruley. I am always amazed by all you mothers who crush it at the gym. It’s usually a woman with incredible tenacity that can get through a pregnancy, give birth, and then get even stronger physically. Amanda if often bringing her young daughter to the gym. Since coming to MBS she has really begun to shine! This girl is a gymnastics natural, linking toes to bar and chest to bar pullups like a pro! Read more.

Workout
Four rounds for time of:
12 C2B Pullups**
15 Deadlift 225/155
Walking Lunge, 30 steps**

If you have MU’s, do 7 MU instead of PU

*This is a sub 8 minute workout. Modify reps to 6/12/20.
**Band pullups for chest to bar. Kipping to a minimum.
**Perfect lunge

Women Only Class Update: WOC Membership will now allow you to come to the gym 5 days a week! You have the option to attend regular WOD classes on Tues and Thur at 9 AM.

Ladies! CrossFit is a phenomenon that is sweeping the fitness world. Why? Because ANYONE can do it! And everything is more fun when you are with friends. Camaraderie is a hallmark of CrossFit, but this class is for ladies only. Get your sweat on with other women in a comfortable environment. Constant variance makes this program fun everyday. Bodyweight movements, metabolic conditioning, and some light weightlifting will be the foundation. No experience is necessary. Intensity and fun will be the perfect combo to great results!

Mon, Wed, Fri 9:00-10:00 AM (WOC), Tues, Thur. 9:00-10:00 (WOD)

$150/month
*$50 off for spouse of current member
*$25 off if you sign up with a friend

Contact: leah@mbscrossfit.com
Visit the WOC blog.

Workout
10-9-8-7-6-5-4-3-2-1
Hang power snatch 75 lb./55 lb.*
Hand-release push ups
150 m run

*The Rx’d weight is for those that have consistent technique with the hang power snatch and can power snatch 135/95 in a workout. Modify to bar (45/35) and move quicker in this WOD please.

**10:00 AM CLASS ONLY ON WEDNESDAY FOR INDEPENDENCE DAY!! ENJOY!**