Rx Monday 8 mins to find a heavy 3 rep thruster from the rack ** Rest 2 mins ** EMOM 5 3 thrusters@80% of the above number you hit. 8 Rounds for time (15 min cap) 8 Thrusters, 95/65 1 Rope Climb/2 rope get ups
Rx Monday Every 2:30 for 5 rounds 5-6 Back Squats@80-85% 5 Rounds for Time 50m HEAVY Sled Push 15/12 Calorie Assault Bike 12 Double DB Hang Clean and Jerks, 50’s/35’s
Rx Monday For Completion (10 min cap) 350ft Double DB Front Rack Walking Lunges, 50’s/35’s 5 Rounds for time (25 min cap) 20 Thrusters, 75/55 1 Rope Climb 20 Box Jump Overs, 24/20 1 Rope Climb 20 Slam Balls 1 Rope Climb
Rx Monday EMOM x 32 M1: 14/11 Calorie Row M2: 8 Burpee Box Jump Overs 24/20 M3: 12/9 Cal Assault Bike M4: 2 Rope Climbs or 4 rope get ups
Rx Monday “The Seven” 7 Rounds For Time 7 Handstand Push-Ups 7 Thrusters, 135/95 7 Knees to Elbows or Toes to Bar 7 Deadlifts, 245/165 7 Burpees 7 Kettlebell swings, 72/53 7 Pull-UpsAlso known as “The CIA Seven”, the workout is named in honor of seven CIA officers who were killed by a suicide bomber …
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