NEWS

  • KEVIN’S SEND OFFf: Tomorrow is coach Kevin’s last class at Daybreak (6:30a). Come join us at the Local at 5:30p as we wish him well on his new adventure!
  • NEWSLETTER: Did you get our October Newsletter? If not, please let a coach know and we’ll send you one asap. We’ve announced a CLASS SCHEDULE UPDATE, OLYMPIC LIFTING CLASS, HALLOWEEN PARTNER THROWDOWN + SOCIAL

WOD

Partner “Small”

METCON

With a partner
3 Rounds
1000/800 Meter Row
50 Burpees
50 Box Jumps
800 Meter Run

Height: 24/20

MASTERS

With a Partner
3 Rounds
800/600 Meter Row
40 Burpees
40 Step Ups
600 Meter Run

Height: 24/20

MOVE

With a Partner
3 Rounds
600/400 Meter Row
300 Burpees
300 Box Jumps
400 Meter Run

Height: 20″

WOD GUIDANCE & GOALS
Hero WOD! You and your partner will divide the meters and reps anyway you’d like. Find a moderately steady pace to maintain from the very beginning of the workout. Complete the row in 4 minutes or less, burpees in 3 minutes, box jumps in 3 minutes and the run in around 4 minutes. Scale meters or reps to meet the time restrictions. Target sub 45 minutes.

Marc Small
U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

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HOME WOD

3 Rounds
800 Meter Run
50 Burpees
50 Box Jumps
800 Meter Run

ENDURANCE

Today’s workout