August 2014

9.1.14 WOD

Goals 4×60 meter sprint, rest 2 minutes between efforts.   Glory 5 RFT of: 5 HSPU, 5 DL (start at body weight, then go up 20# each round)   Grind Ab Crusher

8.29.14 WOD

                                                                  “Goals” Extended Clean & Jerk Warm Up   “Glory” “Grindy” 3 Rounds for time of: 10 Clean & Jerks (135/95) 5 Rounds …

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8.28.14 WOD

  “Goals” Muscle Up Skill Work   “Glory” For Time: Row 500m 25 HSPU Row 400m 20 HSPU Row 300m 15 HSPU Row 200m 10 HSPU Row 100m 5 HSPU   “Grind” 2 Minutes Max Effort with Partner KB Swings KB Clean & Jerks KB Snatch

8.27.14 WOD

  “Goals” Box Jump Warm Ups   “Glory” 12 Minute AMRAP of: 8 Push Press (115/75) 12 Box Jumps (24/20)   “Grind” Team Push Ups   Check out the attached video by Colorado’s own Matt Chan to learn some tips on doing box jumps efficiently. [youtube height=”HEIGHT” width=”WIDTH”][/youtube]

8.26.14 WOD

“Goals” Handstand Walk Skill Work “Glory” Front Squat 1-10-1-20-1-30 “Grind” 800 meter Run for time (because I know your legs will feel GREAT!) Wonder why we Front Squat?  It’s not just because it builds character, but it will improve our Clean amazingly.  Here is a clip from “Starting Strength” where Coach Mark Rippetoe talks about …

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8.25.14 WOD

“Goals” 5×100 meter Strides “Glory”: “Helen” – 3 Rounds for time of: 400 m Run 21 Kettlebell Swings (1.5/1) 12 Pull Ups “Grind” Tabata set of each: AbMat Sit Up Push Up This one is a great stretch for everyone to prepare for all of the pull ups you will be doing in Helen today.  …

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8.24.14 HERO

“Badger” Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Here is a simple tip from Josh Everett and Coach B on how to improve your Clean.  “Feel the Steel”. [youtube height=”450″ width=”900″][/youtube]

8.23.14 WOD

August 29th – FIT Park Meadows Social Night – 6PM at Pisco Sour in Lone Tree.  Come hang out with your fellow members and the staff.  It’s a great chance to buy your favorite coach or owner a drink! “Triple 3” For time: Row 3,000 meters 300 double-unders Run 3 miles Yes, this is an …

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8.22.14 WOD

Don’t forget tonight is the 3rd Round of the Friday Night Fights, starting at 6 PM!  If you are interested in participating, email Nathan!  Also, this Saturday, if you are looking for something fun to do for a GREAT cause, hop in the Q Man Classic 5k – FIT Park Meadows is proud to support this …

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8.21.14 WOD

“Goals” Split Jerk 7×2 “Glory” For time: 100 KB Swings (2/1.5) ***EVERY TIME YOU SET THE KETTLEBELL DOWN, YOU MUST COMPLETE 7 BURPEES!!! “Grind” Partner Ball Twist x 40 each You might as well accept it.  CrossFit includes Burpees.  They suck, but they are character building, so we might as well embrace them.  Check this …

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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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