Monday Every 1:30 for 5 rounds 3 Deadlifts 6 DB Z-Press For time (16 min cap) 100/80 Calorie Assault Bike 80 Wall Balls 20/14 40 Deadlifts, 35% 1RM or 135/95, if 1RM is not known ** Rest 5 mins ** For time (8 min cap) 20 Deadlifts, 40% 1RM or 155/105, if 1RM is not …
Monday EMOM x 8 1 HEAVY Bench Press. 85%+ 3 Rounds for Time (17 min cap) 100 Double Unders 50 Alternating DB Snatches, 50/35 25 Toes To Bar
Monday 10 Rounds for Time (35 min cap) 2-4-6-8-10-12-14-16-18-20 Burpees Over The Bench 20-18-16-14-12-10-8-6-4-2 Bench Press 135/95 OR 50% bench press max ***200m run (250m row) before each round **30 air squat penalty for any failed bench press
Monday EMOM 10 Heavy 2 Power Snatches Light/Moderate 4 DB Snatches 6 Cal Bike AMRAP 15 35 Double Unders 15 Power snatches, 75/55 12 Overhead Squats, 75/55 9 Lateral Bar Burpees
Monday Every 2:15 for 6 rounds Heavy 3 Overhead Squats + 20 Glute brisdges, banded Light/Moderate 4 Alt. Step Back Lunges, Left hand-Front Rack/Right hand-Overhead 4 Alt. Step Back Lunges, Left hand-Overhead/Right hand-Front Rack + 20 Glute Bridges, banded AMRAP 12 14 Double DB Snatch 10 Double DB Front Rack Squats 100m Run (150m Row …
Monday – 2 classes; 8Am and 9:30AM AMRAP 20 with a partner Partner 1: 300/250m row Partner 2: 12 hang power snatches, 115/75 ** Partners rotate after the row and snatches are completed. ** Partners perform 5 synchronized bar-facing burpees before rotating.
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