Monday Every 1:30 for 6 rounds 4 shuttle runs (25FT down and back-50FT total=1 shuttle run) Max set of strict pull ups (if needed, men black band/women purple band assisted pull-ups) Every 90 seconds until failure 5 Pull-ups 10 Push-ups 15 Air Squats ***Add 1 rep to each movement every round
Monday E6MOM x 5 Complete 2 sets of… 6 Bar Facing Burpees 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Thrusters 1 Shoulder to Overhead 50m Farmers Carry, 53s/35s
Monday AMRAP 5 x 4 1 Rope Climb 2 Wall Walks 3 Devil Press, 50s/35s 4 DB Shoulder to Overhead, 50s/35s ** Rest 2 min after each AMRAP
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