CrossFit Workout of the Day (WOD)
Constantly Varied: This means that the work you’ll be doing is changing every day. We want your bodies to come in and be shocked by the work that you’re doing, which is the only way to get out of a routine. Making progress and having a full body workout but focusing on different moves and skills each day is highly beneficial to your training.
Functional movement: There are no machines at our gym, you are the machines! By using your whole body for exercises, we care about the safety of you being functional inside AND outside the gym. We are teaching you to be able to move real objects just like you would in your own life. Whether it be picking up furniture, carrying groceries, or putting a box on a high shelf, we’ve got you covered.
High Intensity: is hard and fast. You are doing your best in your level of fitness to set records, get new times, and challenge yourself by knowing your old limits and pushing past them.
This class is the bread and butter of our gym, and we believe that having well-rounded athletes is our overall mission at MBS CrossFit. Classes are taught by our highly experienced and certified coaches, and are able to be modified and scaled for all levels and ages.
CrossFit 1 (CF1)
This is where your journey begins! Our Crossfit 1 classes are designed for people that haven’t done, or have only done a limited amount of CrossFit, or who have fallen off the wagon and want to get back into it. You will NOT see advanced Olympic lifting movements, advanced gymnastics movements, or heavy weights in the workouts. Instead, you will see fun workouts designed for the beginner to intermediate athlete, great coaching, and a lot of camaraderie. Attendance of the CF1 Program and completion of the Athlete Skills checklist is a prerequisite for moving on to our WOD classes.
Cardio-Flex
High-energy cardio based class to build your engine, taught by new MBS Coach Andrea Ager. If you’re looking for running, rowing, and functional exercises at short and long intervals, this class is for you. Each class will be new and exciting, and you’ll never do the same workout twice. Tabata and Fight Gone Bad style workouts with built-in warmups and cool-downs will get your body moving and sweating before you know it. This class is perfect for all levels of fitness, and is not as intimidating for new members. With a focus of getting the heart rate up, training muscle endurance, and of course having fun! Our goal is to get our current CrossFitters in shape for the CFG OPEN too, so by getting confident in the 30-45 min workouts they won’t be afraid of the inevitable long-winded 20 min time-domain fitness test.
Barbell Strength
This class is for someone that needs more repetitions in over-all strength. It will build muscle mass and help prepare you to RX the workouts in CrossFit class. The programming is by MBS Coach Rich Trujillo, where his goal is to make advancements on 5- rep, 3-rep, and 1- rep maxes in our fundamental strength movements. Power Lifts will include the squat, deadlift and presses. Olympic lifts to build coordination and speed technique will include snatch, clean and jerk and their supplemental lifts for accessories. It is a great addition to your regular CrossFit class schedule and will help you get those coveted strength PR’s by moving consistently and efficiently. Offered for all members Tuesdays and Thursdays at 5:15pm.
CrossFit Competitors
This is an advanced class created and programmed by MBS owner and 6x CrossFit Games athlete, Pat Burke, for the athlete that’s been doing CrossFit for at least 1 year, and wants to start or is currently participating in CrossFit competitions. We will have specific programming that will be high-intensity, high-skill, with 90 minutes worth of volume. We will have pre-requisite requirements, where the athlete must be able to do 4/6 of the below standards before entering this class. If your goal is to make it on a team or as an individual for Regionals, this is a focused environment for you. Offered Tuesdays from 6:30-8:00pm.
(Attendees must be able to do 4 of the 6 following movements)
- Snatch - 135 (male) / 95 (female)
— Clean and Jerk – 205 (male) / 125 (female)
— Strict or kipping bar or ring Muscle -up – 2 (female) / 4 (male)
— 20 Consecutive pullups strict or kipping
— Back squat - 315 (male) / 205 (female)
— Fran (21-15-9 pullups and thrusters) - 6:00 or faster
CrossFit Kids
This class teaches your kids the movements and benefits of a functional, healthy lifestyle. We want to show them that fitness is FUN, and since they already look up to their parents and want to be like them, now they can take their very own CrossFit Kids class. It’s primarily for ages 5-10, and teaches the necessary movements for strength training while keeping weight light, manageable, and age-appropriate. Are you ready for your kid to be amped up on games and fitness for 45 minutes? Then bring them in and show them some MBS family fun at 5:15pm on Thursdays throughout the school year. Available for all paying members, free of charge until Dec 31.
Endurance
With inspiration from CrossFit Endurance, this class is programmed by MBS Coach, Emily Brent for the athletes that need the extra lung workouts in mind. Usually the class focuses on monostructural movements, where the “just keep moving” mind-set is trained and tested. There will be rowing, running, jump ropes, box jumps, all cut up into medium and long interval training. Whether you’re a night or morning person you can enjoy this class on Tuesdays at 5:15pm and Thursdays at 6:30am.
Gymnastics
Taught by gymnastics enthusiast and MBS Coach, Amy Patrick, she will be going over different grip, technique, and fluidity of all levels of body weight movement. There will be hands on coaching, drills, stretches, flexibility exercises and workouts that give each athlete a chance to excel in CrossFit classes. Taught each Sunday at 9:00am.
