NEWS

  • 10 DAY NUTRITION CHALLENGE:
    • Monday June 17 through Wednesday June 26th. Sign up at front desk by Monday 6/17.
    • 10 Days of no sugar, alcohol or processed foods (anything in a package with ingredients that do not come from nature)
    • $10 Entry fee. All money is divided amongst the winners!
    • You either adhere to the challenge and earn a “YES” or you don’t have get a “NO”. Yes and No scores, are recorded on the designated whiteboards
  • TEENS
    • There are no Teen classes for July and August. The last day of classes will be Thursday 6/27
  • SHOULDER SEMINAR
    • Saturday, 6/29 at 10-11am Martha Adams, DPT, will be hosting a seminar at Daybreak (Wayland) focused on Shoulder health. Martha educates our coaches on diagnosing movement limitations, shoulder stability/mobility and core engagement. Martha is a fan of CrossFit and even does it herself! Space is limited, please sign up at the front desk by Mon 6/24. Admission is free to all Daybreak and Daybreak North members.

WOD

“Quarter After Midnight”
AMRAP 5
200 Meter Row
15 Push Press
Rest 1 Minute
AMRAP 4
3 Strict Pull Ups
6 Push Ups
9 Squats
Rest 1 Minute
AMRAP 3
50′ Bear Crawl
15 Hollow Rocks
Rest 1 Minute
AMRAP 2
Double Unders
Rest 1 Minute
AMRAP 1
Bike for Calorie

WOD Guidance & Goals:
For the AMRAP 5, use 45-50% of your 1 rep max for the push press or a weight that you can cycle 10-15 reps in a row. Target 3 rounds. For the AMRAP 4, target 4-6 rounds. AMRAP 3, target 3 rounds. AMRAP 2, target 150-200 doubles. For the AMRAP 1, ladies target 15+ and guys target 20+

Post Rounds + Reps to Comments.

ENDURANCE

5 min on, 2.5 off
4 min on, 2 off
3 min on, 1.5 off
2 min on, 1 off
1 min on