NEWS

  • FRIDAY NIGHT LIGHTS: For the next three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5p class! The themes will be…
    • Friday 2/25: Olympics – wear the Olympic rings, carry a torch, dress as your favorite Olympian, or wear red, white and blue.
    • Friday 3/4: TV/Movie Character – dress as your favorite character from any show, movie, series, etc.
    • Friday 3/11: Daybreak Spirit – wear ALL of your Daybreak gear, orange and blue, or come as your favorite Daybreaker

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

“Light Switch”

METCON

STRENGTH
Back Squat
3×4 across at 85%
FOR TIME
EMOM 10
6 Push Ups
3 Ring Muscle Ups

MASTERS

STRENGTH
Back Squat
3×4 across at 85%
FOR TIME
EMOM 10
6 Push Ups
3 Bar Muscle Ups

MOVE

STRENTH
Back Squat
3×4 across at 85%
FOR TIME
EMOM 10
6 Bench Push Ups
3 Strict Pull Ups + 3 Dips

WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you work up to 85% (8.5/10 effort) of your 1 rep max back squat, and you’ll do 4 reps at this weight for 3 sets. All four reps should feel heavy but you should not fail a set. THEN, for the EMOM you’ll do BOTH the push ups and muscle ups within the minute. Complete the reps within :30-:45, so you have at least :15 to rest before the next set.

Post Weight + Modifications to Comments. Compare Scores HERE.

HOME WOD

EMOM 10
6 Push Ups
9 Sit Ups
12 Squats

ENDURANCE

10 rounds
2 min hard, 3 min easy