Goals 2 Minutes Max Effort of: V Ups Glory 21 – 15 – 9 of: Deadlifts (275/185) Box Jumps (30/24) Grind 3 Rounds NOT For Time of: 40 GHD Sit Ups 30 Back Extensions 20 Hip Extensions 10 Hip and Back Extensions
Goals Bench Press 3 x 20 of Close Grip Bench Press You choose the weight, at least one finger should be on smooth part of bar Glory 4 Rounds for Time of: 400m Run 4 Muscle Ups 40 Double Unders Grind 7 x 5 of Front Squats
Goals Chest to Bar Progression 7 Sets of 10, 40 sec between sets Glory 30 – 20 – 10 of: Power Snatch (95/65) Calorie Row Grind EMOM for 10 Minutes of: 2 Strict Presses
Goals For Time: Hand Plank * 10 Minute Time Cap Glory 3 Rounds for Time of: 800m Run 21 Power Cleans (155/105) Grind 7 Minutes ME of: Burpees
Goals Work up to a 3-rep Unbroken Hang Squat Cleans Glory 21-15-9 of: Toes to Bar Burpee to Bar Power Snatch (75/55) Box Jumps (30/24) Grind 3 Rounds for Time of: 200m Row 200m Run (3rd rock and back) 2 Minutes Rest Between Rounds
Goals 2 Minutes ME of: Row for Meters Glory 5 Rounds for Time of: 7 Muscle Ups 11 Thrusters (155/105) Grind 10 Minute AMRAP of: 5 Tire Flips (trail) 10 Med Ball GHD Sit Ups (20/14)
Goals F.I.T. Test 2 Minutes ME of: Double Unders * Does not need to be unbroken, only completed reps count Glory EMOM for As Long As Possible 3 Power Cleans + 3 Front Squats+ 3 Jerks, 185/135 * If you complete 10 rounds, add one rep to each movement for each additional minute. …
Goals 8 Minutes to Complete 5×2 Squat Snatch 8 Minutes to Complete Power Clean + Hang Squat Clean + Jerk, work up to a max set Glory “Ham Sandwich” 50 Wall Balls (20/14) 25 Deadlifts (245/165) 50 Wall Balls Every minute on the minute, starting at the 60 second mark, complete 5 …
Glory Wilmot 6 rounds for time: 50 squats 25 ring dips Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia’s Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him …
Glory Med Ball Madness by Lance Lynn All movements are done with the medicine ball Buy In – 800m Run Then AMRAP of: 10 Burpees Over Ball 12 Wall Balls 14 Med Ball Sit Ups 16 Overhead Lunges (1+1=1) 18 Russian Twists (1+1=1)
COACH
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
COACH
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