Get Started!
GET
STARTED

WOD Programming – Week of 9/5/22

Leave a Comment / Uncategorized / By

Monday

No Classes

Tuesday

Every 2:30 for 5 rounds

8 Barbell Step-ups, 4 each leg

20 Banded Glute Bridges

12 min Up-Ladder

3 Cal bike

3 Box Jump Overs, 24/20

3 Slam Balls

** Add 3 reps to each every round (6-6-6, 9-9-9, 12-12-12)

Wednesday

Every 1:30 for 3 rounds

3 Bench Press

5 Ring Dips

Every 1:30 for 3 rounds

2 Bench Press

6 Ring Dips

Every 1:30 for 3 rounds

1 Bench Press

7 Ring Dips

4 Rounds for Time

50m Farmers carry, 72s/53s

50ft Seal Walk

18 Hand Release Push-Ups

Thursday

E5MOM x 8

20/17 Calorie Row

12 Toes to Bar

7 Devil Presses, 50s/35s

Friday

AMRAP 15

20 Landmine Rotators, 10 each side

10 Barbell Bulgarian Split Squats, 5 each leg; empty BB

5 Barbell Biceps Curls

20 Banded Biceps Curls

15 HEAVIER Band Triceps Extensions

25 LIGHTER Band Ttriceps Extensions

On an 8 Minute Clock…

First 30 seconds, max calorie assault bike

Remaining 7:30…

Establish a max unbroken set of back squats, 225/155

Saturday

TBD

Sunday

Go outdoors and use your fitness.

Leave a Comment

Your email address will not be published. Required fields are marked *

VISIT US

9556 Park Meadows Drive Ste 400, Lone Tree, CO 80124

CALL US

GIVE US A CALL
(720) 573-0333

Facebook Instagram

QUICK LINKS

WE PARTNER WITH

POWERED BY

Rated ★★★★★ based on 200+ customer reviews!

Get Started!

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

MICHAEL EGEBRECHT "EGGY"

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!

CERTIFICATIONS

M.S. Exercise Science
B.S. Exercise Science
CrossFit Level 1
CrossFit Level 2
CSCS – Certified Strength & Conditioning Specialist

GET STARTED

Alex Velasquez

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.

CERTIFICATIONS

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

GET STARTED

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

9556 Park Meadows Drive Ste 400, Lone Tree, CO 80124

PHONE:


(720) 573-0333

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.