Programming – Week of 11/15/21


Every 0:30 sec for 20 Rounds

RX: 1 Deadlift@80-85%Intensity: Alternate between…

A: 3-5 Deadlifts, light/moderate

B: 5 KB Swing + Sprawl


50m BACKWARDS Sled Drag

200m Run/250m Row

20 Pike Push-Ups


E2MOM x 10

15/12 Calorie Assault Bike or Row ALL OUT EFFORT SPRINT

For completion

150 Ab Mat Sit Ups

***EMOM, complete 10 Ring/TRX rows

*** Start with Ring/TRX rows


AMRAP 5 x 4

50ft Double DB Walking Lunges, 50s/35s

8 Front Hop Burpees

10 DB Squat Cleans, 50s/35s

8 Front Hop Burpees

** Rest 2 mins **



400m Run/500m Row/30-25 Cal Bike

6-10 Barbell Bench Press

1 set of DB “21’s”

15 Toes Elevated Straight leg deadlifts, BB/DB/KB

20 V-Ups+20 Candlestick Toe Touches


3 Rounds for time

50 Double Unders/100 single unders

15 Push Press, 95/65

12 Pull Ups/Jumping Pulls Ups/15 Ring Rows

** Rest 2 mins **

4 rounds for time

40 Double Unders/80 single unders

10 Push Press 135/95

10 Pull Ups/Jumping Pull ups/12 Ring Rows

** Rest 2 mins **

5 Rounds for time

30 Double Unders/60 single unders

5 Push Press 155/105

8 Pull Ups/Jumping pull ups/10 ring rows


For time… (12 min cap)

200m Run (Intensity option: 250m Row/15/12 Cal Bike)

15 Front Squats, 185/135

400m Backward Run (Intensity option: 500m Row/30/26 Cal Bike)

12 Front Squats, 185/135

600m Run (Intensity option: 750m Row/45/40 Cal Bike)

9 Front Squats, 185/135

** Rest 5 Min **


8 Power Snatch, 115/85 or 16 Alt. Arm DB Snatch

8 Burpees

30 Lateral Bar Hops


Go outdoors and use your fitness.

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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

Alex Velasquez


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


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