Broomfield's Premier fitness training facility. Call us today at (720) 434-6282
The group is so supportive…camaraderie is a great description of what goes on. I love that people cheer each other on, and help push us to our limits. – Caroline, MBS Member
phone: (720) 434-6282
address:
10900 W. 120th Ave.
Broomfield, CO 80026
Posts during November 2010
11.30.10 Consistency
Dennis getting a great pull on this power clean.
Eddie would make my fourth grade teacher proud by correctly solving this math problem...
Project Jacked! Finalists
Our in-house paleo challenge finished just in time for all of our challengers to feast on some Thanksgiving goodness this past week. Hopefully, we learned a few things in doing the challenge and saw some progress that we don't want to let go to waste. Now is the time to stay on track and keep the paleo train going. We are putting everything together for a announcement of the PJ winners tomorrow. Stay tuned!
Project Blankie
Lisa V. is collecting new and gently used blankets for a blanket drive. Flyers and more info is in the gym. But, if you just want to bring a blanket in, we would gladly take it off your hands in support of the drive. Thanks.
11.29.10 3 Months Progress
Think you can make significant changes in 3 months? You bet you can. Check out the whiteboard pics below of the CrossFit Total taken in August, and the Total taken last week. I've highlighted just a few athletes that were able to take both tests. These are outstanding strength improvements that I'm sure will be reflected not only in their performance in the gym, but in their activities outside the gym. Great job.
CrossFit Total on August 20, 2025
CrossFit Total on November 23, 2025
August vs. November 2010 CrossFit Total scores:
Roof: +40 lbs.
Trevor: +100 lbs. or +190 lbs. since November 2009
Joe G: + 30 lbs. or +57 lbs. since November 2009
Susan: +45 lbs.
Roxie: +75 lbs.
Paige: +41 lbs. or +108 lbs. since November 2009
MJ: +78 lbs.
Lisa D: +20 lbs.
Amy S: +20 lbs.
New Strength Class
Psych! Actually, it's the same strength class that will be starting a new 12-week program this week. We are going to integrate more Olympic lifting (snatch and clean & jerk) into the existing program to help our athletes get more efficient in the fast lifts. Our strength class is open to all skill and ability levels on Tuesdays and Thursdays at 12:30 and 6:00 PM. All that is required is that you bring your logbook to class.
11.27.10 Regular Saturday Classes
Jerry Sena jumping the bar overhead.
Regular classes today at 9:00 and 10:00 AM. Come and burn off the turkey.
11.26.10 Open Gym
The gym will be open from 11:00 to 1:00 PM for anyone that wants to come work on some skills/burn calories. Thanks.
Pat
11.25.10 Closed Turkey Day
MBS Holiday Schedule
Thursday - CLOSED
Friday - CLOSED
Saturday - 9:00 and 10:00 AM regular classes.
The men's heat taking off for the 5k run.
Another look at Kevin Montoya's 5:32 of the "Deep Fried Turkey." Insane!!!
Turkey Challenge Pictures
The pictures have been put up on the following site:
User Name: TurkeyChallenge
Password: 31050
Aaron Siegel did a great job photographing the event. All proceeds benefit the Wounded Warrior Project.
11.23.10 Turkey Day
Third place Women's Open winner Juli Bauer from CrossFit Flex Gym going for a big squat!
MBS Holiday Schedule
Thursday - CLOSED
Friday - CLOSED
Saturday - 9:00 and 10:00 AM regular classes.
Pictures of the Turkey Challenge are still being sorted through. We will post a link once they get posted. Everyone have a great holiday and be safe. If you get a chance to get outside for a run or walk, take advantage of it. See you after the holiday.
11.23.10 Short Week
Sam, Yo, and Dawn climbing the ropes - no fear!
Holiday Schedule
MBS will be closed Thursday and Friday this week. We will have regular Saturday classes at 9:00 and 10:00 AM. Feel free to bring family and freinds on Saturday for a hard workout.
11.22.10 Deep Fried Turkey
Karen finishing her final reps of the Deep Fried Turkey WOD.
Turkey Challenge Recap
What an awesome weekend with a bunch of great athletes and outstanding performances. None of which would have been possible without the amazing help of our volunteers and judges! Thank you so much!
Following the run was a small break before the first heat of the CrossFit Total. The only exception to the normal rules of the Total were that athletes were sharing a squat rack and bar with 2-4 other athletes while trying to complete all their lifts within 35 minutes. This proved to be a challenge for both the lifters and the judges, who were expected to do quick math without calculators and mixed weights. Regardless, neither judges or athletes had a complaint. They got the job done. Thoughout event 2, cheers and high fives were had by many who were celebrating personal records. Two of the most impressive performances came from Zach Griffith of MBS who lifted an impressive 1145 pounds to win the overall title in the mens CF Total, and Joylyn Godinez of CrossFit Verve scored the highest women's Total with a strong 665 pounds.
"Competitors waited in anxious anticipation. Unsure if they could even go on after the two previous workouts.. What could be brewing? Then a sign, the enormous hanger doors began to slowly lift, revealing haze wrapped mountains. As the warm sun poured in, the next challenge stood before them. The wall. Like tiny ants, the judges swarmed the wall and lifted with all their might. After minutes, the wall had been moved and installed, ready for use. In stone-cold amazement, the competitors looked on. It was time for some Deep Fried Turkey".
11.20.10 Earn Your Turkey Challenge 2010
2010 MBS Turkey Challenge
Athlete registration is from 7:00 to 8:45 AM. There will be an athlete briefing prior to the men's heat at 9:15. The women's run will start shortly after the men. The day's events will be running quickly, so make sure you know your heat times if you leave the gym.
Bring your layered clothing and knee-high socks to keep you warm. Good luck!
11.19.10 Its On Tomorrow
Dawn is gunning for fastest women's time on tomorrow's run...
Turkey Challenge Updates
A few last minute notes for everyone competing this weekend:
- We will have registration available tonight from 7:00 to 9:00 PM. It is not mandatory, but will keep you from having to do it in the morning with everyone else. It will take just a couple minutes.
- If you are bringing guests this weekend, please let them know we are on a live airport and cannot go beyond our property limits. No pushing babies in strollers onto the flightline (its happened before!).
- We are anticipating nice weather, but be prepared and layer your clothing.
- Lastly, be prepared to meet some new people and have a great time. We look forward to having a great competition.
11.17.10 Final Testing
The 5pm group finishing up their Project Jacked! testing with a 500 meter row...
Project Jacked! Testing Continues
The final times for Project Jacked! post-challenge testing continue today at the following times:
11:30, 12:30, 4:00, and 5:00
Check out this sweet video from Chris Slaughter of CrossFit Verve covering the Front Range CrossFit Fall Weightlifting Meet. Some great lifting going on here in the Denver area. Anyone excited to start the Olympic weightlifting program in 2 weeks!?
2010 Front Range Harvest Olympic Weightlifting Meet from Matt Chan on Vimeo.
Turkey Challenge Updates
Athletes competing this weekend can register Friday night between 7:00 and 9:00 PM. It is not mandatory, but if you are close and want to save the trouble from having to do it with everyone else Saturday morning, we will be here to help you out.
11.16.10 New Graduates
Congrats to the recent graduates of On-Ramp. Welcome to MBS!!
Project Jacked! Testing Continues
Project Jacked! post-challenge testing will continue this week at the following times:
Tuesday - 6:00 AM, 7:00 AM
Wednesday - 11:30, 12:30, 4:00, and 5:00
Turkey Challenge Updates
There have been a few questions about heat assignments for the CrossFit Total. Based of our current info, men that have estimated CrossFit Total's below 800 will be going in heat 1. Men that have estimated CFT's 800 and above will be going in heat 3. Heat 2 will be all women. Our goal here is to put people together based on similar Total numbers to make the process more efficient.
To make all of our lives easier on Saturday, please review the standards for the CrossFit Total. The only exception that we will be making to this event is that you will have a 35 minute time limit to get your 3 attempts at each lift. This is more than enough time to complete the task. We will have a designated warm-up area for you to get prepared before you go to your platform. Coaches will be able to yell at you from the sidelines for advice and support. Our judges are there to help you add your numbers and adjust weight. Any questions, feel free to shoot us an email.
11.15.10 Project Jacked! Testing
Tanya working on the rower. You can thank Tanya for the new MBS logo going up in the new room!
The time has come to get results. Project Jacked! post-challenge testing will be happening this week at the following times:
Monday - 11:30, 12:30, 5:00, and 6:00
Tuesday - 6:00 AM, 7:00 AM
Wednesday - 11:30, 12:30, 4:00, and 5:00
Just like the pre-challenge testing, it will take the full hour to go over the skills checklist. There are no surprises, the same tests will be performed. Again, the PJ! challenge was soley based on the pre and post pictures, so you have nothing to fear in doing these tests. They are merely for stats for our coaches.
Post challenge pictures should be submitted no later than Saturday. There is no class on Saturday due to the Turkey Challenge, so if you want a coach to take the pictures make sure they are done before Friday.
Lastly, if you haven't submitted 4 weeks of logbooks, make sure you do that as well. We have been going over the logbooks as they have been turned in. A lot of really great stuff happening, you guys should be proud of the work you have put in over the last 6 weeks. Any questions, shoot us an email.
Turkey Challenge Updates
In just five days we are going to blow the roof off our hangar with the biggest, coolest Turkey day/CrossFit competition that has ever been (can you tell I'm excited?). In order to help us out on gameday, we are asking that everyone stay tuned to our blog this week for any important updates about the challenge. Meanwhile, here is a tenative schedule for next Saturday as well as the list of athletes (not the heat roster):
Friday, November 19th
7:00 - 9:00 PM: Athlete registration
Saturday, November 20th
7:00 - 8:30 AM: Athlete registration
9:15: Men's heat 5k run START
9:25: Women's heat 5k run START
10:45 - 11:20: 1st Heat of CrossFit Total (lower Total #'s)
11:25 - 12:00: 2nd Heat of CrossFit Total (all women's heat)
12:05 - 12:40: 3rd Heat of CrossFit Total (higher Total #'s)
1:30 - 4:00: Heats 1-12 of "Turkey WOD"
4:30: End of Turkey Challenge and awards
And, here is the list of athletes. Please let us know if you don't see your name and you think you registered. Email patrick@mbscrossfit.com. Thanks.
11.13.10 Saturday 101113
Classes as scheduled today at 9:00 and 10:00 AM. The Turkey Challenge is one week away. If the weather permits, try and get a run in this weekend in preparation for the 5k next Saturday.
11.12.10 Move Your Body
Front Range CrossFit is hosting the Movement and Mobility Certification by Kelly Starrett on January 29th and 30th. Starrett is the creator of the Mobility WOD blog, and is also frequently featured in the CrossFit Journal with effective mobility and flexibility exercises to help improve athlete's movement and performance. You don't have to be a coach to attend the certification, just an athlete looking to improve your performance and remain injury-free. More information under the Certs & Seminars section of FRCF's website here.
Here is a recent Mobility WOD taken from the Mobility WOD blog:
11.11.10 Happy, Happy, Happy!
Happy Birthday to our newest fearless leader!
For those of you who have had the pleasure of being in a class with Dan, can see why we are excited to have him as part of our team!
Here is a little background info on Dan:
Originally from Halifax, Nova Scotia, Canada. Dan has been living in Colorado since September 2009 with his wife Mary (who is an awesome gal). He graduated from Whittier College in 2004 with a degree in Kinesiology and Leisure Science. While attending Whittier, Dan played collegiate lacrosse and helped led his Poets to 3 consecutive NCAA Tournament appearances, reaching the final four in 2003.
In 2004, Dan went onto win a Canadian National Lacrosse Championship before being drafted by the Philadelphia Wings of the National Lacrosse League 13th over all. Dan was selected to the All Rookie Team in 2005. During his professional lacrosse career Dan played three years with the Wings and the Edmonton Rush.
Dan is currently the head coach for the CU Women's Lacrosse team. As a Crossfitter, Dan took 3rd place at the 2010 Colorado Open this last August and is always ready for a challenge! Look forward to having our newest coach show you a thing or two!
11.10.10 Weaknesses
Rich working on the ring handstand pushup.
Weaknesses
We hear a lot of talk in the gym about weaknesses. People claim weaknesses just as boldly as they claim their strengths. Overhead squats, pushups, olympic lifts, running, rowing, and pullups are all common callouts as weaknesses, while the same exercises are often called out as strengths for others. But, do you think it's good to have a "weakness?" Would time be better spent thinking positively about the areas that you haven't spent enough time on and thus have difficulty with? The word "weakness" isn't the most positive word - is it possible that you could be setting yourself up for failure when you identify movements as "weaknesses?" Post thoughts to comments.
11.09.10 Under 2 weeks
The Project Jacked! 50-day nutrition challenge is nearing it's end in less than 2 weeks. For those of you that have been sticking hard to your logbooks and staying consistent with the workouts - great job, you are almost there! Make sure you are keeping up with your logbooks because we will need a minimum of 4 weeks turned in by the 20th. We will also be asking for the post-challenge pictures, so make sure whatever skimpy clothing you took your before photo in still fits...
Amy getting a great pull on this power clean.
Turkey Challenge Updates
We are still looking for a few volunteers for the Turkey Challenge. We can use help on both Friday evening to help set up, and on Saturday for misc. duties. If you can help out, please shoot Janelle an email at janelle@mbscrossfit.com. Thanks.
11.06.10 Saturday Classes
Normal Classes today at 9:00 and 10:00 AM. Feel free to bring a friend or family member in for the workout.
11.05.10 Get Involved!
2010 Earn Your Turkey Challenge Updates
Wanted Dead or Alive
Volunteers for the Earn Your Turkey Challenge! November 20th, 7:30am - 5pm
We are in need of 20-25 hardworking individuals to help us throw a killer event! Duties will range, from check-in to score card runners to set up/take down to photographers... There is something fun for everyone!
Bonus: All volunteers get a free event t-shirt!
Please email us if you are able to help us out, please include your name & shirt size. We would really appreciate it!
Sponsorship Opportunities
Do you know someone that is looking for a unique marketing opportunity?
We are looking for a few more sponsors for the 2010 Earn Your Turkey Challenge. We are expecting between 250-350 people for this one-day event!
If you or someone you know might be interested in sponsoring this awesome event please shoot us an email.
Attention Ladies
Girls Night Out -- Join us for dinner & drinks
When: Tomorrow, November 6th @ 7PM
Where: Rock Bottom Brewery @ Orchard Town Center
We hope to see a bunch of you there!
11.04.10 New WOD Options
We have a new class time available for the Workout of the Day on Tuesday's and Thursday's at 6:00 PM. The class will run at the same time as the strength class in the new room. We had a good group for Tuesday's class, so we expect to keep this class on the schedule in the future.
Rich warming up the group in the new space.
Turkey Challenge Updates
An email was sent out last night to all Turkey Challenge competitors for their t-shirt sizes. We mistakenly forgot to add that to the registration page and are asking for it now. Please send an email to patrick@mbscrossfit.com with your name, gender, and t-shirt size within the next 24 hours so that we can get an accurate shirt count. Thanks.
11.03.10 The Big Turkey
Dylon earning his place among the big boys.
Turkey Challenge Updates
We are a bit overwhelmed by the response we had for the Turkey Challenge this past weekend. On Friday we had 43 competitors signed up, and by Monday we had sold out 100 spots! Needless to say, we have a ton of planning to do to make this a really cool event. We are finalizing deals with some sponsors that have been AWESOME in helping us get some great goodies for the registrants and gear for the winners.
Here's a few words for those competing in the Earn Your Turkey Challenge:
1. Run. Yeah, we are doing a 5k run that includes some fairly steep inclines. So, if you would rather not pass out on the first event, make sure you are hitting your runs.
2. Hit your basic lifts. The CrossFit Total is the sum of your back squat, press, and deadlift. You will have 3 attempts at each lift. I hope that most of you have done a CrossFit Total before and are familiar with the rules. If not, here is a good explanation from Mark Rippetoe on the CrossFit Total. Each of your lifts will be judged by a minimum of one judge as to whether it met the criteria of a "good" lift. Typically, a good lift will be one that meets Range of Motion standards (full depth, or full lockout) and does not fail before ROM is reached. If there is a question about the depth of your squat, it will not be counted.
3. Train your weaknesses. This is not an event where we want to find the strongest or the fastest athletes, but we are looking for the most well-rounded athletes. We will search for chinks in your armour. Train your weaknesses and be ready for anything.
4. Lastly, if you have any questions about the event you can shoot us an email. No, we will not tell you what the Turkey WOD will be and whether you should do Elite if you don't have muscle ups. But, we will help you out with any other questions you have. Train hard and see you in 3 weeks!
11.02.10 Inspiration
Turkey Challenge Updates
Registration for the Earn Your Turkey Challenge is closed. We have 40 women and 60 men signed up for the challenge. If you are still interested in competing, you can send an email to patrick@mbscrossfit.com. We are working the heats and might be able to open up more spots. If we are able to to open up more spots, we will be opening them up in the order of emails received.
We are still in need of volunteers for the Turkey Challenge. If you would like to help out, please send Janelle an email at janelle@mbscrossfit.com. Its going to be a great time. More information will be coming soon!
Susan working on her double bodyweight deadlift.
I'm really excited to be doing a workout of Susan's choosing today. Susan is one of the hardest working individuals that I've been fortunate enough to coach. She faces each workout with enthusiasm and gives her all till the very last rep. And, she does it all with one less leg than all of us! She is always cheering on others in the workouts and being a force to be reckoned with. She never complains or asks for special treatment, in fact most of the time she opens a can of whoop a$$! Remember this today, no complaining... after completing the WOD I bet you will have a new appreciation of what you have and will be amazed what she accomplishes each and every day! Happy Birthday Susan, we are blessed to have you here with us!
11.01.10 Wild Weekend
Turkey Challenge Updates
There are (literally) only a few more spots open for the Earn Your Turkey Challenge! If you haven't signed up yet, you have to do it quickly before it sells out. Register here.
This probably isn't appropriate, but I don't have any other pictures of our 3rd Annual Halloween Party. Needless to say, we accomlished the century club and had a great time. Post comments to comments.
NEW CLASS ON MONDAY, TUESDAY, AND THURSDAY
New workout of the day (WOD) classes are available at 5:30 PM on Monday, and 6:00 PM on Tuesday and Thursday. The Tuesday and Thursday classes will run at the same time as the strength class, but in the new weight room. We are doing this because we think it will help thin out the heavy Monday evening crowd. If these new classes work for you, please show up or at least email us and let us know that you can make these new times. Otherwise, we will have to work something else. Thanks.
