NEWS
MEMBER APPRECIATION BBQ: As a thank you for being the most kick-ass fitness community around, Daybreak is hosting a BBQ & SOCIAL this Friday, July 29th at 6:30p (after the 5:30p WOD). Daybreak will provide all the grillables and sides dishes. You only need to bring a beverage of your choice. Member families are welcome… as we’ll have yard games galore! Please sign up at the front desk with number of guests so we can make sure we have enough eats.
#3GOALSTOBETTER CLINIC: Our 7th members-only clinic in our annual #3goalstobetter series is BEGINNER MUSCLE UPS! If you DO NOT have a muscle up, this clinic is for you. Coach Mel will teach you technique, progressions and training methods that will help you get that elusive first muscle up. Join us this Sunday, July 31st from 9:00-10:00a during Open Gym. (Open Gym is still on from 9-11a). Space is limited to the first 15 members, so sign up at the front desk. There is NO CHARGE for this clinic.
VITACOCO and VOSS SPARKLING WATERS now available in our fridge! VitaCoco comes in PURE, PINEAPPLE and PEACH MANGO flavors. VOSS comes in LEMON CUCUMBER and TANGERINE LEMONGRASS
To add any of these items to your monthly invoice, just check out on the kiosk (come see us or check your member manual for instructions on how to set up a PIN and check out!) or use the sign out sheet on the side of the fridge!
WOD
3 Rounds:
500 Meter Row
21 Burpees
12 Thrusters (95/65)
Post Time to Comments.
Compare Scores HERE
ENDURANCE
Row or Run
20 rounds
:90on/:60off
16:53 Rx (sets of 6)
(18:00 10/15)
nice pr!
13:34 rx. Next time have to push row.
17:19 rx – row 1:46-1:51 – thrusters (6-6)(6-4-2)(6-4-2)
Endurance run – 2.5 miles 21:03
13:46rx (:09pr)
16:14 subbed FS for thrusters. I also feel like I should say I subbed slow motion burpees for burpees.
15:13 Rx. Broke too often on the thrusters. Totally mental, I’m afraid.
Oh that last round, Willis. Those first 6 looked too smooth for you to put that bar down. At least pretend you’re under duress. =)
12:55 Rx
:15 slower than last time we did this. Not sure where I lost it. Maybe burpees. Maybe Monday. Who knows. Painful WOD.
15:27rx. 15 sec pr
Nice PR Erica!
16:28 Rx. 18 seconds slower than last time. not pleased. wipe this one off the books and reengage tomorrow.
5 mile run on ACK (40:45 total, 8:08/mi).
Hoping posting here will give me the motivation to get up and do something everyday 🙂
yes keep it up!
18:53. 45# front squats, burpees took me forever.
15:50 Rx
20:30. Late, sore glutes from Saturday. 55#.
13:55Rx. ouch. couldn’t do thrusters last time due to knee issues. Big win.
14:33 Rx – Good push trying to keep up with Mel.
1st set of thrusters unbroken then 7/5 for 2 & 3.
15:19 Rx. Thrusters were tough today
21:30 65# Burpee Steps …lots of small rests and good skill building on getting breath under control, paced the row to 2:04-2:08, stepped the burpees, broke the thrusters up – woke up w/hindered breathing this morning – hate these kind of days – body is ready, lungs are not.
Lourdes, I heard the air quality today was horrible for people with breathing problems! Hope tomorrow is better for you!
Thanks Kathy! Yeah – the MA EPA issued an air quality alert that the air was going to exceed unhealthy standards – I slept with the window open last night…ugh. Appreciate the thought!
13:19 rx
17:31 rx
20:12 Rx… so out of shape! rowing and burpees killed me
12:45 Rx PR from 13:32 last time
13:05 rx
25:49 at 35#.
20:04 25# db thrusters
13:48 rx
20:31 Rx