NEWS

  • Mobility May: Take 5 minutes a day to work on your flexibility! Dawn has specifically curated 5 minute stretching videos based on Daybreak’s workout of the day. The access the videos, see our instagram account @daybreakcrossfit
  • 2022 Internal Team Throwdown: ALL members (noobies to advanced) are welcome to participate in a friendly in-house competition! Mel will make teams of three who will compete together in 2-3 workouts, on Saturday May 21st, from 9a-11a. There will be a potluck SOCIAL to follow. Family and friends are welcome to cheer you on and join in for the social. Sign up at the front desk to participate! More details HERE
  • Memorial Day Murph: Monday, May 28th at 7:30a and 9a
    The Hero workout “Murph” is a 1 mile run, 100 pull ups, 200 push ups, and 300 squats, followed by another mile run. We do “Murph” on Memorial Day, to remember all of the veterans who have made the ultimate sacrifice for our freedoms.

WOD

“ER”

METCON

5 Rounds
12 Deadlifts
12 Lateral Burpees
12 Chest to Bars
Rest :90

Weight: 225/155

MASTERS

5 Rounds
12 Deadlifts
12 Lateral Burpees
12 Pull Ups
Rest :90

Weight: 185/135

MOVE

5 Rounds
9 Deadlifts
9 Lateral Burpees
9 Ring Rows
Rest :90

Weight: 135/95

WOD GUIDANCE & GOALS
Fast and furious! As fast as possible, complete the 12 deadlifts, lateral burpees over the bar, and chest to bar pull ups. Each interval will take anywhere between :90-2:00 to complete. Scale the reps and/or movements to meet the stimulus. You’ll have close to an equal work to rest ratio, so push outside your comfort zone every round. Record intervals.

Post Intervals to Comments.

HOME WOD

5 Rounds
12 Jumping Lunges
12 Burpees
12 V-Ups
Rest :90

ENDURANCE

10 rounds
2 min on, 1 min easy