Monthly Archives: October 2010

MBS Turkey Challenge..Late notice, sorry

MSB is hosting a CrossFit Turkey Challenge on Saturday Nov 20th in Broomfield. We would love to have some athletes come out and play. Brandon and I are signed up, as are Jamie, Susan, and Aaron. Amie and Jason are going … Continue reading

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Sunday 103110

Happy Halloween! Rest Day Hope everyone has a safe and happy Halloween and enjoys the trick or treating but not too much candy!

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Saturday 103010

WOD: For Time: Run 200 Meters 30 Star Jumps 15 Push up Thrust 10 Broad Jump  Repeat  4 times, then run back to the gym. Coaches Thoughts:Today’s WOD was a little more challenging than I thought it was going to … Continue reading

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Friday 102910

Benchmark Friday! “Karen”  150 Wall Ball Shots    

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Thursday 102810

Jake’s B-Day WOD: For Time: 10 Snatch 95#/65# 19 KB Swings 55#/35# 27 Sit Ups 29 Pull Ups 81 Burpee/Box Jump * For the Burpee/Box Jump you are allowed to break them up however you’d like, each successful rep of a box … Continue reading

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Wednesday 102710

WOD: With a partner complete 5 Rds of the following AMRAP for total reps: AMRAP in 45 seconds of Sumo Deadlift High Pull 75#/55# AMRAP in 45 seconds Ring Dips/Parellet Dips Rest 3 Minutes Then: With a partner complete AMRAP … Continue reading

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Tuesday 102610

Strength: Bench Press (Working off 90% of 1 RM) 6 @ 75% 6 @ 80% 5 @ 85% 4+ @ 90% WOD: AMRAP in 12 Minutes 6 Pistols 9 DB Split Clean 12 Ball Slams Coaches Thoughts: Today we thought we’d throw … Continue reading

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Fish Oil!!!? Who Wants Fish Oil?

For those of you who have attended one of our nutritional seminars, you’ve heard us talk about the benefits of fish oil.  There are more and more studies that are published every day articulating the benefits of fish oil.  Please … Continue reading

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1/2 Marathon/ 10K/ 5K Nov.6th! Register today!

Brandon and I have decided that we really want to do a 1/2 marathon without “training” for it. We tried to do the Rock n Roll but waited to long to get registered. Looks like there is one in a … Continue reading

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Monday 102510

Skill/Strength: Thrusters 5-5-5-5 Partner Med Ball Back Ext. Toss 2 x 20 WOD: 3 Rds For Time: 400 Meter Run 2 Rds of 10 Wall Ball 10 Knee to Elbow 10 ea Split Squat Switch Coaches Thoughts: Today we had a … Continue reading

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