Monday E2MOM x 5 5 Barbell Strict Presses 20 Empty Barbell Bent Over Rows OR…….OPEN 22.1 Re-Test AMRAP 15 3 Wall Walks 12 Alternating DB Snatches 15 Box Jump Overs AMRAP 15 5 HEAVY American Kettlebell Swings 8 Double DB Push Press, 50/35 14 Single DB Box Step Ups, 50/35
Monday 6 Rounds: 3 min work/2 min Rest 15/12 Calorie Assault Bike (200m Run) 10 Burpees 5 Sandbag Over The Shoulder Max reps In Remaining Time ***Rounds 1 & 2: Air Squats ***Rounds 3 & 4: Ring/TRX rows ***Rounds 5 & 6: Hand Release Push-Ups
Monday Every 2:30 for 5 rounds 5 Front Squats@60% + 3 Back Squats@80% “Karen” For time (17 min cap) 150 Wall Balls ***Every time you break, Run 400m
Monday E3MOM x 10 12/10 Calorie Row 8 Thrusters, 95/65 4 Ring or Bar Muscle Ups
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