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

“That’s On You”

METCON

AMRAP 10
10 DB Snatch
200 Meter Row
20 DB Overhead Lunge
200 Meter Row
rest 2 minutes
AMRAP 10
10 Kettlebell Swings
200 Meter Run
20 Kettlebell Lunges
200 Meter Run
rest 2 minutes
AMRAP 5
10 Hollow Rocks
20 Russian Twists
10 V-Ups

WOD GUIDANCE & GOALS
Rise-N-Grind!! For the first AMRAP, choose a weight for the dumbbell that you can snatch for 10 reps, but also overhead lunge (any arm) for 20 reps unbroken. Target 3 rounds. For the second AMRAP, choose a kettlebell you can easily swing for 10 reps, and for the first set of lunges (held in the goblet position) you can do 20 unbroken. Target 2+ rounds. The final AMRAP is dedicated to ABS! You’ll fly through the first few rounds, and then the work will catch up to you. Target 4+ rounds.

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