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.
Monday – 2 classes; 8Am and 9:30AM AMRAP 20 15 Toes to Bar 10 DB Power Cleans, 50/35 30 Cal Bike
Monday With a partner… Teams may complete the work in any order A – 500m Backwards Sled Drag on the path, switch as desired B – 3000m Row, switch every 500m C – 200 Sit Ups, break reps as desired D – 400m Heavy Farmers Carry, at each break/switch both complete 15 push-ups
Monday E2MOM x 6 rounds 4 Front Squats ** build from 11/29/22 EMOM 16 M1: 12 DB Thrusters, 35s/20s M2: 100m Run M3: 12 DB Box Step Ups, 35s/20s M4: 100m Run
Monday E2MOM x 4 12/10 Calorie Bike 3 Squats Cleans, athlete’s choice E2MOM x 4 12/10 Calorie Bike 2 Squat Cleans E2MOM x 4 12/10 Calorie Bike 1 Squat Clean
Monday 4 Sets for Interval Times Set #1 8 Devil Press, 50’s/35’s 3 Wall Walks 20 Box Jump Overs, 24/20 3 Wall Walks 8 Devil Press, 50’s/35’s ** Rest 1:30 ** Set #2 2 Rounds of Strict Cindy 5 Pull-Ups, strict 10 Push Ups 15 Air Squats Then…15 Dumbbell Shoulder to Overhead, 50’s/35’s ** Rest …
Monday EMOM 15 M1: 16 Alternating Leg V-Ups M2: 50ft Single Arm Suitcase Carry, each side M3: 12 DB Plank Pull-Through, 6 each side AMRAP 18 15/12 Calorie Row 3 Hollow Rocks 15/12 Calorie Row 6 Hollow Rocks 15/12 Cal Row n+3 Hollow Rocks
Monday Partner Fun!!! 40 Rounds for time as a team, You-Go-I-Go 2 Devil Press, 40s/25s 4 DB Shoulder to Overhead, 40s/25s 3 Burpees Box Jump Overs, 24/20
Monday “Hammer” 5 Rounds for time 5 Power Cleans, 135/95 10 Front Squats, 135/95 5 Push Jerks, 135/95 20 Pull-ups Rest 1:30 after each round U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based …
Monday HALLOWEEN PARTNER WORKOUT! For Time (35 min cap) 10 Synchro-Burpees 31 Russian Kettlebell Swings, each; 70/53 10 Synchro-Burpees 31 Box Jumps, each; 24/20 10 Synchro-Burpees 31 Push Presses, each; 95/65 10 Synchro-Burpees 31 Pull-Ups, each 10 Synchro-Burpees 31 Ball Slams, each; 30/20 10 Synchro-Burpees 31 Dumbbell Snatches, each; 50/35 1,031 meter Row as a …
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