Goals Pause Squats 3×3 Double Pause Front Squats Pause for 10 seconds at the bottom and 5 seconds half way up. Glory For Time: 30 Calorie Row 30 Barbell Facing Burpees 30 Hang Power Cleans (135/95) Grind Ring Extensions 2×10 alternating arms – pause 1-2 seconds at extension 2×5 double arms – …
Glory “Kettlebell Hell” In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jerks from the hang in the remaining time. Rest 1 minute In …
Goals F.I.T. Test Max Effort of: Handstand Hold for Time (no feet on wall) Glory 3 Rounds for Time of: 400m Run 21 Pull ups 12 Hang Squat Snatches (95/65)
Goals 3×3 Pause Front Squats, hold the bottom position for 10 seconds Glory “The Big Clean Complex” 6 sets of the following Complex : High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press + High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk …
Goals 15 Minute Cap A. 5 sets of 1 Snatch Pull at 1RM Snatch weight B. 5 sets of 2 Snatch Deads at 1RM Snatch weight C. 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight Glory For Time: 1 Mile (Row or Run) 50 Wall Balls (20/14) 40 Box Jumps …
Goals 13 Minutes to Set 1 Rep Max of: Back Squat Glory For Time: 5 Clean and Jerks (205/145, 165/115, 135/95) 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 1000m Row 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 5 Clean and Jerks …
Goals F.I.T. Test 2 Minutes Max Effort of: Box Jumps (24/20) Glory “Team DT” 5 rounds for time of: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) One athlete completes all of the Deads, HPC and Jerks, then passes off to the other athlete who completes all the reps. …
Glory Every Minute On the Minute for 10 Minutes: 5 Front Squats (you choose the weight) Then Every Minute On the Minute …
WOD Goals 15 Minutes to Work Up to a : 5RM Back Squat & 5RM Front Squat Glory With a partner complete 3 rounds of: 20 Deadlifts (185/135, 155/125, 135/95) 20 Sumo Deadlifts (185/135, 155/125, 135/95) 20 Stiff Leg Deadlifts (185/135, 155/125, 135/95) 20 Double Russian KB Swings (32/24, 24/16, 16/12) One partner …
Goals 15 Minutes to Set: 1 Rep Max of Jerk Glory 3 Rounds for Time of: 30 Calorie Row 30 KB Swings (32/24) 30 Box Jumps (24/20)
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