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.
WOD
1,000 Meter Row
Then
30-20-10
Toes to Bar
Box Jumps (24/20)
Then
1,000 Meter Row
Post Time to Comments.
Compare Scores HERE.
15:45 Rx
18:14 ttb/ku – tried to do bigger sets (5-9)
17:48 knees/toes mixed. Mostly 1:1 some 2:1
Row 3:38-3:50
20:13 – knees up, half reps for box jumps
love to see you jumping!
18:51: 20″ box jumps, KUs
20:00 Rx with 3 questionable TTBs. Got my first legitimate TTB connections today though – connected 2 at the beginning of each set. Progress!
Great job!!!!
Nice Amanda!
18:22rx
14:40 rx
19:27 rx
16:44 Rx. [1:34 PR from last time]
Final Row: got 150m in the bank before ZDN sat down (next to me).The heartbreaking feeling of watching him catch up to me… hold him off… push…. final 100… he’s down at 1:33 pace. I don’t know if I can keep him off… my final pull… and then his final pull… one pull… that guy is fast AF. What a push to the finish.
Heck of a PR. Nice work bud.
14:42Rx was trying so hard. came up 2 tics short. hah! next time.
My man. So close!
Strong work! That last row was incredible Sam!
16:44 Rx. willis you were 16:42
need to work on TTB
15:37 Rx.
21:12 rx (TTB in 2s and 3s for round of 30, then singles)
18:28 1/2 knees up, 1/2 ttb
Nantucket Crossfit –
21 HPC / 21 Burpees over the bar
15 HPC / 15 Burpees over the bar
9 HPC / 9 Burpees over the bar
HPC = 70#
Cash out – 200 DU’s / 400 SU’s
Decent workout but miss DB!
We are going to Nantucket in August. Was this a good one to check out?
nice!
14:27rx
Felt great getting back in after vacation!
Started fading on the last 500 meters, thanks for the Push Mel!
Great work 8:30.
what??? ouch dude. that must have gotten gross. nice work
16:17 rx
17:21 knees to bar
18:00, k2b…Me, Nick and Michele hanging out at 12:30…great to be back post vacation!
16:38 Rx (:36 PR)
12:23 with a variety of mods– 0.7 on the bike, 21-15-9 step-ups, 30-20-10 kbs. Thanks for having me!
Great work tonight! Way to work!
17:52 Rx
14:35 Rx – 2 second PR.
19:47. Step ups and kipping knees up. Last time was 24:14.
Awesome Liz!!
16:13rx
19:43 Rx
20:10 RX
19:40 Alternating T2b and KN ups – got majority of T2B – very pysched about that!!
19:24 Rx