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February 2015

2.25.15 Lone Tree CrossFit Gym Workout WOD

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  Glory “TEAM OPEN TEST” In Teams of 2, 20 Minute AMRAP of: 100 Wall Balls (20/14) 100 Double Unders (no singles, DU’s or attempts only) 80 Box Jumps (24/20) 80 Toes to Bar 60 Chest to Bar Pull Ups 60 Burpees 40 Cleans (145/115) 40 Jerks 20 Snatch 20 Muscle Ups

2.23.15 Lone Tree CrossFit Gym Workout WOD

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  Goals 3 Rounds for Time of: 20 Calories on Bike (arms only) 30 Calories on Rower 1 minute rest between rounds   Glory 15-12-9 of: Thruster (115/80) Chest to Bar Pull Ups Immediately into 15-12-9 of: Burpee Box Jumps (24/20) Squat Clean (115/80)

2.21.15 Lone Tree CrossFit Gym Workout WOD

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  Glory With a partner A.  15 Minute AMRAP of: 15 Calories on Assault Bike Max HSPU’s Rest 3 Minutes B.  10 Minute AMRAP of: 10 Burpee Box Jump Overs Max Rope Climbs Rest 2 Minutes C.  5 Minute AMRAP of: Max Slam Balls* (40/20) * Both partners work at same time

2.20.15 Lone Tree CrossFit Gym Workout WOD

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  Goals Every Minute On the Minute for 14 Minutes of: Odd Minutes:  3 Squat Snatches Even Minutes:  12 Unbroken Toes to Bar   Glory 75 Wall Balls (20/14) 60 Box Jumps (24/20) 45 Chest to Bar Pull Ups 30 Cleans (135/95) 15 Muscle ups

2.19.15 Lone Tree CrossFit Gym Workout WOD

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  Glory 2K Row For Time: Every Minute on the Minute Complete: Death by Thrusters (95/65) At the 1-min mark get off the rower and do 1 thruster. At the 2-min mark get off the rower and complete 2 thrusters, and so on…

2.18.15 Lone Tree CrossFit Gym Workout WOD

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  Goals 15 Minutes to Set: 1 Rep Max of: Clean & Jerk   Glory “Hobbs” 3 Rounds of: 2 Minutes of KB Swings 1 Minute of Front Squats (135/95) 2 Minutes of Pull Ups 1 Minute of Back Squats (135/95) 2 Minutes of KB Clean & Press Rest 1 Minute Between Rounds  

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MICHAEL EGEBRECHT "EGGY"

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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!

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M.S. Exercise Science
B.S. Exercise Science
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CrossFit Level 2
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Alex Velasquez

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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.

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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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