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

“Exiting”

METCON

21-15-9 Box Jump
15-12-9 Hang Power Snatch
Rest 3 Minutes
21-15-19 Knees to Elbow
15-12-9 Hang Power Snatch

Height: 24/20
Weight: 75/55

MASTERS

21-15-9 Box Jump, 20″
15-12-9 Hang Power Snatch
Rest 3 Minutes
21-15-19 Knees Ups
15-12-9 Hang Power Snatch

Weight: 65/45

MOVE

15-12-9 Step Ups
15-12-9 Hang Power Snatch
Rest 3 Minutes
15-12-9 Tuck Ups
15-12-9 Hang Power Snatch

Height: 24/20
Weight: 55/35

WOD GUIDANCE & GOALS
Couplet on couplet! For the first couplet, find a moderate tempo on the box jumps, trying to complete each rep in 3-4 seconds. The last three or so reps, start to slow your cycle time to get ready for the snatches. The snatches should feel LIGHT, and sets will likely be unbroken or only broken once. Get faster as the reps decrease. Target 5 minutes. For the second couplet, break knees to elbow sets from the very beginning (15/6, 8/7/6 or quick sets of 3-5) to save your grip for the snatches. This time around, you may have to break the snatches depending on how your grip feels after the knees to elbow. Target 5 minutes.

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HOME WOD

21-15-9 Box Jump
15-12-9 Sit to Stand
Rest 3 Minutes
21-15-19 Tuck Ups
15-12-9 Burpees

ENDURANCE

15 min run for max distance