Monday E2MOM x 6 1-2 Heavy Box Back Squats 20 V-ups or Alt. Single Leg V-Ups ***Working to a heavy if you’d like. Must have a spotter. AMRAP 12 100m Run with a Sandbag (Sub-run with 8/6 cal bike with slam ball overhead) 8 Burpees Over Kettlebell 12 American Kettlebell Swings, heavier
Monday Every 1:30 for 8 rounds 5-8 Sumo Deadlifts@Athletes choice AMRAP 15 “Fight Gone Bad……Kinda” 10 Sumo Deadlift High Pulls, 75/55 10 Push Press, 75/55 15/12 Calorie Row
Monday AMRAP 12 @ Desired Pace 10 Strict Rope Pull-Ups, 5x ea. hand on top OR 3 Difficult Rope Get-Ups 10-15 DB Bench Press 14 DB RDL March, 7 each leg 15 Ab Mat Sit-Ups Assault Bike Sprints (max 13 Rounds) 0:12 second ALL OUT SPRIN!!! 2:00 rest between ***Continue with the above intervals until… Men …
Monday Every 2:00 for 6 rounds 6 Box Back Squats@70-80%. Brief 1-2 second pause at the box/bench AMRP 15 10 Barbell Thrusters, 75/55 10 Toes to Bar 10 Box Jumps, 24/20
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