July 2014

8.1.14 WOD

“Goals” 10 minutes of Pistol practice “Glory” AMRAP in 18 minutes of: 100 meter Lunge 10 Tire Flips (jumping over the tire with each flip) 30 Double Unders “Grind” 30 Burpees for time Have you been having lower back pain?  Check out this short clip on the pelvic fault while squatting and how it may …

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7.31.14 WOD

“Goals” Back Squat: 3×3@70% 3×2@75% 3×1@90% “Glory” 21-15-9, for time, of: Snatch (95/65) Box Jump (24/20) “Grind” 800 m Jog Cool Down [youtube height=”450″ width=”900″]http://m.youtube.com/watch?v=x5N4btX2KC4[/youtube]

7.30.14 WOD

“Glory” 5 Rounds for time of: 800 m Run 20 G.I. Jane I know this is a WOD to “cherry pick” out of, but you will greatly benefit from it and you will not regret doing it once you are finished. Make sure to choose a bar where you still have a challenge completing the …

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7.29.14 WOD

“Goals” 10 minutes of Muscle Up Practice “Glory” “The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. “Grind” Max L-sit Want some extra tips on how to …

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7.28.14 WOD

Something I would really like to start discussing with everyone is the importance of rest days.  You should be taking one at least every 3-4 days to ensure your body has time to rebuild everything we are working on in our WOD’s.  Rest days don’t have to be spent on the couch, but shouldn’t be …

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7.27.14 HERO

“Goals” Mini-WOD: 3 Rounds for time of: 10 Lunge 5 Burpees “Grind” Jerry For time: Run 1 mile Row 2000 meters Run 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived …

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7.26.14 WOD

Have you been looking for a fun mud run/adventure race?  Check out the Core Challenge in Casper, WY, August 23.  Go have some fun in the mud getting your fit on for a good cause! “Glory” “Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking …

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7.25.14 WOD

“Goals” Dead Lift Max Day!!! “Glory” AMRAP in 14 minutes of: 400 meter run 3 Muscle Ups 6 Snatch (115/75) “Grind” Roll out. I hear you guys are sick of me making you run. Too bad for you, it is not going to change until the snow flies, and I have your best interest in …

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7.24.14 WOD

“Goals” 400 meter run for time! “Glory” For time: 100 Double Unders 10 Front Squats (135/95) 50 Double Unders 8 Front Squats (155/105) 25 Double Unders 6 Front Squats (185/135) “Grind” This one is so much fun you will have to come in to find out what it is! Watch this video to learn how …

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7.23.14 WOD

The grass fed beef sale brought to us from Teton Waters Ranch was a huge success! Be sure to watch for posts in the future stating when they might be coming back with more great deals. “Goals” Push Press 7×2 “Glory” AMRAP in 15 minutes of: 2 Rope Climb Bear Crawl length of pull up …

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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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