NEWS

  •  The 2023 CrossFit Open:  See details HERE
    • FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
        • Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!

      EVERYONE is welcome, whether you’re registered for the Open or not. If you did the workout earlier in the day, please come back to cheer on your fellow Daybreakers, partake in the theme and win a prize, have a beverage (adult if you’d like), and hangout after for a little social!

WOD

“Wanna Take a Ride”

METCON

EMOM 20
1 – 15/12 Cal Bike
2- 20 Plate Deadbug Crunch
3 – 10 Push Up+4 Plank Taps
4 – 20 Plate GTOH
5 – Rest

Weight: 45/25

MASTERS

EMOM 20
1 – 12/9 Cal Bike
2- 20 Plate Deadbug Crunch
3 – 10 Knee Push Up + 4 Plank Taps
4 – 20 Plate GTOH
5 – Rest

Weight: 25/15

MOVE

EMOM 20
1 – 9/6 Cal Bike
2- 15 Plate Deadbug Crunch
3 – 7 Knee Push Up+4 Plank Taps
4 – 15 Plate GTOH
5 – Rest

Weight: 15/10

WOD GUIDANCE & GOALS
Bike like a wild person to complete the designated calories within the minute. Minute two, you’ll be holding a deadbug with a plate in your hands and crunching that plate toward the ceiling. Minute three, do a push ups (knees or bench) then add four plank taps at the top (left is one, right is two.) Minute four, use your plate from deadbugs to complete 20 ground to overhead. The goal is to stick with the same plate and rep scheme throughout the emom.

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