Katie and Alex sent this picture of their handstands from New York. I am thinking its about time we put together a poster of all our handstands!

Colorado Open Recap

Again, I want to say congratulations to all our athletes that competed last weekend at the Colorado Open. Many hours of training went into your efforts that were displayed over the weekend. Skip, Jodi, and the Front Range CrossFit crew did an excellent job of putting together 4 workouts that tested power, speed, strength, and skill. You all did an excellent job!

New MBS'er, Matt Johnson had an incredible performance over the weekend. Despite a minor slip-up on the tire flip/sprint workout, he smashed the final workout and came in 6th overall.

Luke and Jon also performed well. Both won their respective heats in the tire flip/sprint workout. Luke came in at 40th place, and Jon at 79th.

The ladies held their own as well. Yo surprised everyone with her 26th place finish. We knew she was strong, but geeez…Carolina was very happy with her 50th place finish, as was Michelle with her first-ever CrossFit competition coming in at 66th. Both Yo and Carolina did all the workouts as RX'd. Heather competed day one, but missed day two. Great job ladies!

For those of you that enjoy competition, events like the Colorado Open are perfect to test your skills against some of the best athletes in Colorado. There were over 150 athletes at this year's Open, so there was plenty of competition. As Skip said, continue training and be ready for next year.

Luke flexing his guns before the tire flip WOD at the CO Open this weekend.

Normal workouts today at 9:00 and 10:00 AM.  If you would like to come cheer on your fellow athletes at the Colorado Open, we will be down at Front Range CrossFit from 9:00 am until the afternoon. Heat times and directions are posted on the website.

Take a look at the workouts:

Workout #1

3 minutes of back squats, 225 lbs (145 lbs)
3 minutes of pullups

You will have 3 minutes to do as many reps of back squat as possible.  You can re-rack the barbell as often as you wish.  When the 3 minutes are up, you must move immediately to the pullup bar and you will have 3 minutes to do as many pullups as you can.  The pullups can be performed in as many sets as you wish.  Your score is the total number of both exercises. 

Workout #2

6 rounds for time of:

7 power cleans, 165 lbs (105 lbs)
150 meter run

Sundays Events

Sunday's events will be announced in the gym on Saturday night at 5:30 PM and posted on this site shortly after.  There will be two events on Sunday.  As many of you have surmised, one of those Sunday events involves tire flips.  The men's prescribed tire weight is 500 lbs, the modified tire is 350 lbs.  The women's prescribed tire weight is 350 lbs and the modified tire is 250 lbs. 

Problems with the Internet tonight. Will post tomorrow.

Welcome to MBS Leah and Matt. Leah (sprinting) just joined us with her husband Matt. Leah is CrossFit Level I certified and has joined our Instructor apprentice program. Look forward to seeing her in your class soon!

Colorado Open This Weekend

Come down to Front Range CrossFit this weekend and support our troops competing.  Heat times for our athletes will be posted later tonight. The competition will begin Saturday morning and finish Sunday afternoon. Spectators get in free, so bring your freinds and family.

Airshow Saturday Night

Following the Colorado Open on Saturday night, we are going to have the gym door open for the 6:00 - 8:00 PM Twighlight Show. The Colorado Sports International Airshow will have jets, planes, and all sorts of stuff flying right outside our front door. BYOB!

Ben and Monique field testing some new gym equipment. Logs in WOD's…? Why not?

Don't let the matching pink shirts fool you. This lunchtime quartet smashes WODs.

MBS Strength Class

The MBS strength class is getting better and better with every passing week. Yesterday, our lifters finished back squats at 95% for 1+ reps and I couldn't have hoped for things to go any better. Backs and feet were flat, knees and hips were back, and bars were going up and down like there was no tomorrow. I am really proud of the progress everyone is making. Lets keep it up!

Let me stress this again - anyone is welcome to join the strength class at any time. We only require that you: 1. make it to class as frequently as possible, as we meet only two days a week; 2. Bring your logbook with you to keep track of percentages and your daily performance; and 3. Stick with the given percentages and prescribed exercises. If there is anything that I have learned in my years of CrossFitting, it is that the stronger athlete will always have an upper hand over the weaker athlete. Building a foundation of strength, not sweaty endurance, should be a top priority for every beginning athlete. Stay strong!

Some excellent back squats…

Eddie, recovering from a nagging back injury, getting back into the squat…

Doug looking better and better each session…

Craig looking great…

Joe G. getting some help on 1+…

On Sunday we dropped off several large containers and grocery sacks stuffed with donations for the Sister Carmen food drive at Flatirons Church. The Flatirons community collected over 100,000 pounds of food over the weekend! Thank you for your donations.

Article: Sugar's Effect on Your Health

Warrior Dash happened over the weekend. If you were up there and have some pics, send them my way!

Melissa, Rich, Trevor, Bear Grylls, Ben, Jacob, and Robbie.

Roxie running through fire…

Jacob trying to stay clean…

..and Forrest showing his stuff off.

Bike WOD

Classes this morning at 9:00 and 10:00 AM. Bring a bike if you have one because we are doing a workout with a bicycle ride.

The Chief taking some pre-wedding aggression out on the ball slams.

Greg, Chuck, and Peter laid out after FGB 4 last year. With everything going on, we have been slacking on getting our team ready for Fight Gone Bad V. CrossFit gyms around the world will be doing the Fight Gone Bad workout on September 25, 2025 to raise money and awareness for LIVESTRONG, The Wounded Warrior Project, and The CrossFit Foundation. To sign up on the MBS CrossFit team, just visit www.fgb5.org and make your own donations page. Get to it, the fight is coming up.

Flatirons Church and Sister Carmen Food Drive

MBS CrossFit is participating in the Sister Carmen Food Drive sponsored by Flatirons Church. The Sister Carmen Community Center serves over 1,200 household annually in the north Denver area. This food drive is done once a year by Flatirons Church and it provides the bulk of goods for the community center throughout the year. 

FOOD DRIVE DONATION ITEMS LIST

We will have a collection bin at the gym all week for your donations. For every item that you donate, you will get to enter your name into a drawing for a free MBS T-shirt and a 6-month MBS Log Book/Workout Tracker. We will draw 5 winners at the end of the week! Thanks for your help!