CrossFit Monday For time (15 min Cap) 3 Rounds 5 Muscle-Ups 5 Handstand Push-Ups, Strict 20 Box step-ups (30″/24″) Immediately into 3 Rounds 10 Ring Dips, Strict 10 Handstand Push-Ups 30 Box step-ups (24″/20″)
Nutrition Challenge Sign Up Link: https://intensity-park-meadows.triib.com/events/challenges/711/ Starts October 1st!!! CrossFit Monday 1. Back Squats: 4 x 3. Fist set at 80%, add as you go, all reps have a slow 3 sec descent. (16 mins) 2. 9min Ladder Of: (3-6-9-12-15-18…) Thrusters (115/75) C2B Pull Ups
CrossFit Monday 1. 20 mins for Quality: 100m Unbroken Sandbag Carry (As Heavy As Possible) – sub with Double KB Carry 7 & 7 Single Arm High Pull w. 3 sec negative (AHAP – unbroken) 10 Strict Pull Ups
CrossFit MONDAY 1. 5×5 Bench Press 2. AMRAP 11 50 Double Unders 30 KBS 10 Ring Dips
CrossFit MONDAY Team of 3 400 m. Run together 6000 m. Row (switch every 200 m.) *7 Burpees after each row (remaining time is rest) 400 m. Run Together
CrossFit MONDAY 1. 16 mins to find a 1 Rep Max Deadlift.
CrossFit Monday 1. 18 mins to find a 1 Rep Max Back Squat
CrossFit MONDAY 1. Deadlift: 3 x 5 All sets at 70% with a 3 sec descent and reset. (12 mins)
CrossFit Monday 1. Back Squats: 15 mins to find a 3 rep max. 2. 2 Rounds For Time Of: (9 min cap) 400m Run 30 Front Squats (135/95)
MONDAY 1. 12 mins for quality: 8/8 Single Arm Push Jerk. Add as you go. 10 Strict C2B Pull 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