• There are no Teen classes for July and August. The last day of classes is TOMORROW Thursday 6/27
    • THIS 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! Admission is free to all Daybreak and Daybreak North members.
  • RNG
    • This Sunday is the last day of Rise-N-Grind until August. Join Coach Mary in Acton at 8am for one last hoorah!
  • WEEK OF JULY 4th
    • Monday 7/1 – Regular Schedule. No Barbell Club in Wayland
    • Tuesday 7/2 – Regular Schedule. No Barbell Club in Wayland
    • Wednesday 7/3
      • Wayland: 5:30a, 6:30a, 8:30a, 9:30a, 12:30p, Open Gym and 5:30p. NO 6:30PM CLASS
      • Acton: 5:30a, 6:30a, 9a and 5:30p. NO 6:30PM CLASS
    • Thursday 7/4 – CLOSED
    • Friday 7/5 – 9am ONLY at both locations
    • Saturday 7/6 – 7a and 9a ONLY at both locations


“You Need to Calm Down”
4 Rounds
15 Hand Release Push Ups
15 Kettlebell Swings (53/35)
~ Rest 4 Minutes ~
4 Rounds
15 Knees to Elbow
10 Dumbbell Rows (50/35)

WOD Guidance & Goals:
For the first couplet, choose a weight for the kettlebell swings that you can do for 15 swings unbroken. And scale push ups reps as needed to keep workout under 10 minutes. For the second couplet, string smaller sets (3-5 reps) of knees to elbow or knee ups together to save grip and hip flexors. In a plank position with both hands on dumbbells, do 5 dumbbell rows on one side, then switch. Keep hips and shoulders square to the floor. Finish under 10 minutes.

Post Times to Comments.


3 x 1 mile. Rest 5 minutes.