• Foundations
    Starting Monday 6/7, there will be extra weight lifting and accessory work on Monday’s WOD post for the next 10 weeks. Why? To get stronger!
    The lifting program is from PRVN fitness (courtesy of Games Champion Tia Toomey). The program is meant to be performed in addition to the daily wod. Some of the lifts will be programmed as the class WOD. Mel will suggest (on Monday’s post) which days members execute the lifts. Anyone with questions, or not sure if it’s right for them, reach out!
  • Retail
    The hazy, hot and humid weather is insite, and water just isn’t going to cut it. To help keep you properly hydrated, we are selling Ultima (an electrolyte replacement) in our store. We have single packs (to try out all the yummy flavors) and canisters available. Drink pre/post to workout, or anytime throughout the day!SALE!! All of the Daybreak gear in our retail area is for SALE!! T-shirts, tanks, long-sleeves, and joggers. Sign out on the kiosk or Retail Check Out Sheets.
  • June Clinic – Running
    On Friday 6/11 at 6p, come work on your running form, drills, and pacing tips. Feel free to do the daily WOD before coming to the clinic.
  • Rise-N-Grind – Off Site
    Sun 6/13 Meet at Wayland High School track 8:30a. We will be running!
  • Internal Team Throwdown
    YES, it’s happening… it’s THROWDOWN time!! Teams of 3 will battle for the Parking-Lot-Throwdown Trophy and bragging rights on Saturday 6/19 starting at 2p.  The competition will end around 4p, and a potluck will follow! Sign up at the front desk to compete, and sign up for what food item you’ll be bringing by Wednesday 6/16. EVERYONE (new, veteran, injured, etc.,) is welcome to participate!


“Black Hole”

10 Rounds
2 Legless Rope Climbs
7 Box Jumps
10 Dumbbell Snatch

Height: 24″
Weight: 50/35

10 Rounds
3 Rope Climbs
7 Box Jumps
10 Dumbbell Snatch

Height: 20″
Weight: 35/20

10 Rounds
3 Strict Pull Ups + 3 Knee Ups
7 Step Ups
10 Dumbbell Snatch

Height: 24″
Weight: 25/15

LEGLESS?? That’s right, 2 legless rope climbs or scale to three with legs, or three strict pull ups + three knee ups. Choose a height for the box that you can JUMP to, unless you have an injury, do step ups to 24″. The snatches are 10 total reps alternating arms. You’re only doing 10 reps per round so choose a heavier weight. Record total time, but target :60 per round.

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Sorenson Hold
*for time

Wall Sit
*for time


Back Squat
4×6 at 70%


Overhead Hold
*at 70% bodyweight


GHD Sit Ups
4 x 15-20