Happy New Years Eve For Time: 31 Sumo Deadlift High Pulls (75/55) 31 Ab Mat Sit Ups 31 Pull Ups 31 Push Presses (75/55) 31 BurpYs 31 KNees to Elbows 310 mEters of Rowing 31 Wall Balls (20/14) 31 KB Swings (Y Not!) 310 mEters …
Goals 10 Minutes to work up to a heavy set of: Clean and Jerk Clean from low hang + Push Jerk + Split Jerk Glory 30 Minute AMRAP of: 500m Row 10 C2B Pull ups Goal is to complete 5k+ within the 30 mins.
Goals 10 minutes to work up to a heavy set of: Power Snatch + Squat Snatch Glory 3 Rounds for time: 60 Doubles Unders (4x singles) 30 Wall Balls (20/14) 15 Deadlifts (245/175)
Glory 12 Days of Christmas 1 Deadlift (225/155) 2 Burpees 3 Pull ups 4 Push ups 5 Toes to bar 6 Shoulder to overhead (95/75) 7 Box Jumps (24/20) 8 Lunges 9 Sit ups 10 Ring Rows 11 KB Swings (24/16 kg) 12 Front Squats …
Glory For time: 10-9-8-7-6-5-4-3-2-1 of: Front Squats (155/105) 200m Run or Row after every round
Glory “Filthy 50” 50 reps of the following for time: Box Jumps (24/20) Jumping Pull Ups (set up bar at mid forearm when standing with arms extended overhead) KB Swings (32/24 kg) Walking Lunge Steps Knee To Elbows Push Press (45/35) Hip Extensions Wall Balls (20/14) Burpees Double Unders (4x singles)
Goals 2 Rounds for time: 3x200m Run, rest twice as long as run 3x300m Row, rest twice as long as row Glory 5-4-3-2-1 reps of: Deadlifts (335/235) Bench Press (225/155) Muscle Ups
Goals Clean and Jerk 1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set Glory For time: 30-20-10 Squat Cleans (135/95) 15-10-5 Strict HSPU
Goals 10-8-6-4-2 Front Squats Glory For time: 50-40-30-20-10 Wall Balls (20/14) 100-80-60-40-20 Double Unders (4x singles)
Glory Death by Power Clean* With a Running Clock… At the 00:00 Mark: Power Clean (225/155) At the 10:00 Mark: Power Clean (205/140) At the 20:00 Mark: Power Clean (185/135) At the 30:00 Mark: Power Clean (135/95) * ‘Death By’ means complete 1 rep the first minute, 2 reps the …
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