April 2014

5.1.14 WOD

Is that the pain face I see?!?  You need more Lacrosse Ball in your testy bits… “Goals” 8 Min Cap Kipping & Butterfly Pull Up Technique Fran For Time 21-15-9 of: Thruster (95/65) Pull Ups ***at 12 Minutes*** 8M AMRAP 50 DUs 25 K2E 40 DUs 20 K2E 30 DUs 15 K2E 20 DUs 10 …

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4.30.14 WOD

FIT girls can squat!  Nice Squat Jessica! “Goals” What’s the heaviest Turkish Get Up you can do? 15M to find your MAX Turkish Get Up “Glory” 10,9,8,7,6,5,4,3,2,1 KBS 53/35 Burpees 1 Turkish Get Up each arm in between rounds 53/35 “Grind” Technique Handstand Positions and Handstand Walks The Turkish Get Up is a great movement, …

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4.29.14 WOD

What’s that I see?!?  A little Fight Gone Bad action?!?  Nice work on Saturday!  “Goals” Clean 5,5,3,3,1,1,1 “Glory” 8-5-2 Clean & Jerk 155/110 Muscle Ups “Grind” Muscle Up Practice or 4-3-2-1 HSPU Muscle Ups Want a better Muscle Up? How do you get there?  Mobility!  It’s always about mobility!  Mobility is limiting your movements if …

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4.28.14 WOD

3 days left on our membership sale.  Prices go up 5/1.  Once they go up, they will never be this low again.  Lock in your low rate now before it’s too late. “Goals” Back Squat 5-5-5-5-5 Technique must be perfect for the full set before moving up in weight (including full depth) “Glory” Partner WOD …

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4.27.14 WOD

Packed house today!  Great job today on Fight Gone Bad.  A special Congratulations to David Missal on doing 5 rounds! Its Hero Sunday today at F.I.T. | Park Meadows CrossFit. Today we give respect to those who gave their lives in service of our country.  On Sundays we pay our respects to those brave men and …

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4.26.14 WOD

Come enjoy a surprise at 8am and 10am this morning.  We have something VERY rare in store for you.  The WOD is going to be fun too! Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed …

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4.25.14 WOD

I love CrossFit because it’s all about community.  It’s always nice to get a great workout.  It’s even better when you can share it with friends.  You are building an incredible community here at F.I.T., and it’s been fun to watch.  What’s the next community event?  SPARTA!!!!!  Join us for the Spartan Race! “Goals” Thrusters …

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4.24.14 WOD

More PR’s at the Pow3r of Three comp!?! Keith matched his 215# Snatch, Sean hit a 405# Deadlift, and Matt Hang Power Cleaned 185#!  It’s great seeing PR’s all over the place!  I apologize for the blurry pic.  It was the best of what we had! “Goals” 10 Minutes to find a Max Height Box …

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4.23.14 WOD

It’s hard to believe it’s been 6 months!  We’ve grown from our humble beginnings to 200 members.  Thank you everyone for your support and help as we’ve grown.  More fun things to come! “Goals” Snatch Balance 5,5,3,3,3 “Glory” 3 rounds 7 Snatch 135/95 9 V-Ups 11 KBS 70/53 “Focus on catching the Snatch Low” “Grind” …

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4.22.14 WOD

KidFIT is in full swing!  If you’ve wanted to get your kids moving in a FIT program, now’s the chance.  Look at those cleans! “Goals” 10M Cap HSPU Technique Focus on not overextending “Glory” 7M AMRAP ME Strict HSPU 15 Hollow Rocks 1M Rest 7M AMRAP 5 Strict HSPU 15 Sit Ups 55 Double Unders …

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Michael Egebrecht “Eggy” has been involved with sports his entire life, including coaching in various capacities for almost 10 years. He began his coaching career at Concordia University Chicago as a strength and conditioning coach while pursuing his Masters Degree in Exercise Science. Mike left Concordia to move to Colorado and finished his Master’s program at CU Boulder.

He brings a wealth of knowledge and a great attitude to our growing community!


M.S. Exercise Science
B.S. Exercise Science
CrossFit Level 1
CrossFit Level 2
CSCS – Certified Strength & Conditioning Specialist

Alex Velasquez


After recently moving to Colorado, I joined the Intensity Park Meadows family in December 2017. I believe the athlete’s success is my success. My greatest satisfaction as a coach is to see that moment of clarity in an athlete’s eyes. My goal is to help people safely improve their movement for long term health and to have fun during the process. I frequently reflect on my fitness hierarchy of “Stability > Mobility > Technique > Intensity > Volume”.

I was never involved with organized sports during my youth; skateboarding was my sport of choice. Much later in life, I was inspired to be more active after a conversation with a friend who had recently finished the Boston Marathon. Deciding to enter short distance triathlons, and without a swimming background, the jump to athletics was fairly arduous. On a whim, I was given an article from a local newspaper regarding Crossfit Endurance. After one Endurance class consisting of rowing, push presses, and lunges, I was hooked. It wasn’t until a year later that I jumped into formal Crossfit classes. My first WOD – Murph.


Crossfit Inc. Level 2
USA Weightlifting Level 1
Crossfit Inc. Rowing
Crossfit Inc. Endurance
Crossfit Inc. Movement and Mobility
P.S.E. Art of Breath


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