NEWS

BABY SPRINKLE FOR COACH JESS: EVERYONE is invited to a baby sprinkle for COACH JESS, who is expecting baby number TWO!

  • WHEN: Saturday, February 10th at 9:30a (right after the 8:30a class)
  • WHERE: Daybreak
  • WHAT: Food (coffee, egg bites, and bagels) + Fun
  • BRING: If you’d like, bring a pack of diapers (any size)

RECIPE OF THE DAY

Mel O.
Sudbury
Coach

MELISSA BEN-ISHAYS MICROCHOP

INGREDIENTS:

  • 4 small cucumbers, chopped
  • 2 handfuls of arugula, chopped
  • 1 handful green olives, chopped
  • 1 handful cilantro, chopped
  • 1 handful parsley, chopped
  • 1 clove garlic, minced
  • juice of 1 lemon
  • drizzle of olive oil
  • salt and pepper

DIRECTIONS:

  • Throw all ingredients in a bowl and mix very well!
  • Enjoy with Siete tortilla chips

WOD

“Fire Away”

METCON

AMRAP 24
400 Meter Run
12 Toes to Bar
12 Hang Power Clean

Weight: 135/95

MASTERS

AMRAP 24
300 Meter Run
12 Knee Ups
12 Hang Power Clean

Weight: 115/75

MOVE

AMRAP 24
200 Meter Run
8 Leg Lifts
8 Hang Power Clean

Weight: 75/55

WOD GUIDANCE & GOALS
Run at a moderate pace for the 400 meters, coming in the door at around 2:00 (give or take :30). Then to save your grip for the hang cleans, break the toes to bar in half or in thirds with quick breaks between sets. Then do the same for the hang cleans. Spend no more than :60 on the toes to bar, and :60 on the hang power cleans. Target 5-6 rounds.

Post Rounds to Comments. Compare Scores HERE.