Daybreak Programs 2018-10-05T09:32:33+00:00
How to Choose a CrossFit Gym

MEMBERSHIP AT DAYBREAK: Read this first!

Like any other investment you make, we suggest you do your research. Not all CrossFit gyms are created equal, and in fact, every CrossFit is given quite a bit of latitude to operate independently. We highlight 4 important details about our services and rates below, but we suggest you read our highly-acclaimed and widely-shared checklist for “Choosing a CrossFit Gym” by clicking the button above.

How to Choose a CrossFit Gym

At Daybreak, we offer a premium CrossFit experience that ensures you’ll be surrounded by members who, like you, value quality over quantity. Be leery of low prices just trying to fill classes or get a new gym off the ground… if the price sounds too good to be true, it probably is.

We don’t host non-member events that replace your regularly scheduled weekend classes. We don’t charge our members for nutrition challenges, internal competitions, socials and clinics that typically run $20 per event at other CrossFits. Instead, we offer a full service CrossFit which includes complimentary athletic tape, bathroom toiletries, weekend specialty clinics, catered socials and more.

There are no contracts at Daybreak. You are simply billed by the month. Period. Give us 30 days and we know you’ll see fitness in a whole new light. We deliver the coaching, the community and results you want. That’s what keeps our members coming back… not paperwork.

If you find Daybreak isn’t for you, just let us know 2 business days before the next billing cycle (1st of the month). And if you’re going on a long vacation, we’re happy to put your membership on hold for a maximum of 30 contiguous days once every calendar year.

DAYBREAK PROGRAMS

CROSSFIT

CROSSFIT

This is why we’re here and what we love! Pure functional fitness classes carefully modified for each members goals and abilities. You CAN do CrossFit!

BARBELL CLUB

BARBELL CLUB

Barbell Club helps you build strength (not bulk!), develop your core, and fine tune your technique with focus on Olympic lifting, power lifting and squatting. No meatheads allowed!

RISE-N-GRIND

RISE-N-GRIND

This high-energy class is an hour of pure sweat. We get you moving and keep you moving with functional bodyweight movements, light weights and aerobic exercises.

YOGA

YOGA

* Seasonal* Our Vinyasa-style Yoga helps members balance CrossFit with a day of active restoration. It focuses on core strength, mobility, flexibility and, of course, tranquility.

OPEN GYM

OPEN GYM

Open access to Daybreak when there are no classes, so you can workout, lift, row or practice any movement or skills. A coach will always be on hand to provide guidance.

ENDURANCE

ENDURANCE

These supplemental workouts focus on running, rowing and cycling to help build aerobic capacity and increase overall cardio fitness and endurance.

TEENS FITNESS

TEENS FITNESS

Designed to teach our teens sound fitness habits early, and help develop a broad athletic base which augments their sport-specific training or just keeps them moving.

NUTRITION COUNSELING & 1x1 TRAINING

NUTRITION COUNSELING & 1x1 TRAINING

Individualized services including nutrition, weight loss, strength, skill & technique, competitors and prenatal guidance.

Click on your preferred gym for location-specific schedules, programs and rates.

NUTRITION COUNSELING

We all know that any fitness program, including CrossFit, without attention to nutrition is not likely to provide optimal results. Daybreak can help you build a plan that is balanced and, more importantly, sustainable. We’ve learned that binge diets and “turn the ship on a dime” approaches don’t work. Rather, we’ll build a plan together taking into account your work, family and/or general lifestyle to make sure this is something you CAN and WANT to do over the long haul.

You will learn about and how to use Zone, Paleo, Macro and Whole 30 concepts, among others, and we will take the time to tailor them to your needs. We will build an actionable plan where we can track progress towards your own, personalized fitness and nutrition goals. And trust us, it’s not as bad as you may think. Click the tabs below to learn more.

Let’s face it. Nutrition is a lot like politics. It’s personal. It’s sometimes messy. And you’re probably going to regret bringing it up with friends and family. But rest assured, we can make nutrition less controversial for you and everyone around you.

The philosophy espoused by CrossFit is fairly straight forward: Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. [CrossFit Journal, September 2002, “The Garage Gym”]

But that’s not a very actionable plan. So, to turn this general guidance into something more quantifiable, Daybreak utilizes FLEXIBLE EATING, also referred to as flexible nutrition or macro dieting. However, we don’t limit ourselves to any single program, but rather, we take a BEST OF BREED approach. That is, we (a) identify your individual needs and goals, (b) pick the most relevant components from the programs we know work and (c) build and modify your program as we learn what is working, keeps you happy and allows you to live a balanced lifestyle.

The programs and concepts we use to guide our clients originate from: PALEO, WHOLE 30, ZONE and MACRONUTRIENT MANAGEMENT.

At the heart of FLEXIBLE EATING is the simple concept of eating the right foods, in the right amounts over the right period of time. This entails tracking the food our clients eat and drink so we can be sure they can support activity levels but not gain excess weight. It may also include weighing and measuring foods, but we often find success with easier ways to manage and control portion sizes.

We structure the program around macronutrients: carbohydrates, protein, and fat. We find if we eat quality, whole foods based on macronutrients, we will by default get the micronutrients (i.e. vitamins and minerals) we need.

To determine the quantity of macronutrients you need in a day, we’ll consider your weight, your gender, how many times you’re exercising and any other daily factors such as when you tend to feel tired. It’s this daily routine which will determine your overall caloric intake levels, which we’ll further break down into grams required of your macros: carbs, protein and fats.

You’ll then get an “allotment” of grams for each macro and your goal is to meet those number each day. The beauty of this approach (and the reason for the term FLEXIBLE EATING) is that you get to fill those macro grams with any food you want! Yes, it’s hard to believe, but as long as you’re hitting your “macros” you can take a little cheat here and there. Have a glass of wine. Eat that piece of cake at your child’s birthday party.

But you’ll have to do so within the context of your broader eating goals, that is, you’ll be limited to the quantity you eat and you’ll be accountable as you’ll be logging what you eat and when you eat. This way, you will tend to stay on track, yet you get a little bit of balance, which we find is the secret to success.

And as we guide you through this process and you begin to look, feel and perform better, you’ll naturally begin to make better choices. It won’t be easy, but we can certainly make it tolerable… and that’s how Daybreak does nutrition.

PRE-ASSESSMENT PHASE

Your Content Goes Here

Not sure what to say or where to start? Don’t worry, we’ll send you a comprehensive, pre-assessment questionnaire to help you quantify and articulate your nutrition patterns and challenges. This assessment will help you define your goals, identify the major obstacles to your success, and start understanding your eating preferences.

INITIAL CONSULTATION PHASE

This is where the magic happens. We’ll spend an hour with you reviewing your questionnaire and developing a very specific nutrition and fitness plan which will be gradual and balanced. More specifically, we will:

  • Identify gaps and inconsistencies in your eating habits

  • Discuss ways in which we can carefully direct you towards better nutrition choices buy focusing on:

    • Quality – are you eating the right foods in the right combinations?
    • Quantity – are you eating the proper amount of foods?
    • Frequency – are you eating the right number of meals at appropriate times of day?
  • Review your workout schedule and discuss how to fuel pre- and post-workout… whether that be CrossFit, Yoga, a long run, etc.

  • MOST IMPORTANTLY: Assess your lifestyle and how any changes we make could impact your attitude, your energy and even your family dynamics. For example:

    • Are you a vegetarian or vegan?
    • Do you have any allergies or intolerances, e.g. gluten, dairy, etc.?
    • Do you have vacations or work travel you must accommodate?
    • Do you have to consider your partner, family or kids?
    • Are you able to prep food or do you have to wing it?

EXECUTION & ACCOUNTABILITY PHASE

First, we often suggest taking pre-nutrition photographs and measurements so we can quantify our progress. Next, we’ll take the notes from our initial consultation and build your individualized nutrition plan. We’ll then deliver your plan into either (a) the free MyFitnessPal mobile app or (b) a Google spreadsheet based on your preference. This will allow you to easily manage your intakes and allow your coach can keep tabs on you, your plan and your progress.

If you’re on the Success Package or if you’ve purchased an Accountability Pack, we will share the app or spreadsheet as well as schedule a 15-minute personal checkin each week over the next four weeks, so we can adjust your plan as needed. This will enable us to see what’s working, what’s not and make corrections on the fly.

5 Week Success Package

$175
  • 1 x 60 min initial consultation
  • 4 x 15 min weekly check-ins
  • Unlimited email access

Single Consultation

$100
  • 1 x 60 min consultation
  • X
  • X

Accountability Pack

$100
  • X
  • 4 x 15 min weekly check-ins
  • Unlimited email access

PRIVATE TRAINING

While it’s true that you do NOT have to “get ready” to do CrossFit, we do find some members prefer to learn the basics in a more private setting before joining our classes. In this PRE-CROSSFIT PROGRAM, we’ll teach you about CrossFit, the role of nutrition, how we adapt workouts to our members, and most importantly, we’ll carefully guide you through many of the foundational movements that will apply to the workouts you’ll see in our gym.

We will monitor your progress and you can decide when you’d like to integrate into our CrossFit classes. This program will also give you the flexibility to schedule sessions at times that fit best into your schedule.

If you’re interested in either functional fitness or HIIT (high-intensity interval training) without the desire to attend CrossFit classes, our GENERAL FITNESS program is for you. This customized program typically focuses on building a broad, general fitness that applies to everything you do outside the gym.

Whether you just want to get just get fit, or lose a little weight, or win your club tennis championship, or PR your next 10K run, we can build a program tailored to your abilities, your needs, and your goals.

Are you trying to build strength? Increase your one-rep max lifts? Develop that “V” shaped body? Or just looking to gain muscle mass? We focus our STRENGTH and MASS program on very specific muscle building exercises that will fill you out in the areas you specify. We’ll also discuss your nutritional needs to help you determine if you’re putting the right types and quantities of food in your body that are required to translate your exercise program into results.

This program is less about intensity, and more about moving large loads while building core muscle groups that will make you look good and feel good.

Our SKILL and TECHNIQUE sessions are designed to help you get more proficient at a given movement or exercise. We will not only work with you to fine tune your technique, but we will also build a custom training plan you can take with you to practice what you’ve learned long after your session is over. We can work on any movement or exercise you find challenging, but we most often see requests for: double-unders, pull-ups, muscle-ups, olympic lifting (snatch or clean & jerk), rowing, running, handstand-push ups, and handstand walking.

For optimal results, we suggest 2 separate 30 minute sessions. In our first session, we will get your technique and form dialed in, and then we’ll revisit your progress after a few weeks in our second session making further adjustments as necessary.

PRIVATE TRAINING WITH HEAD COACH

Single Session

$100hour
  • by the hour

5-Pack

$90hour
  • = 10% discount

10-Pack

$80hour
  • = 20% discount

PRIVATE TRAINING WITH STAFF COACHES

Single Session

$85hour
  • by the hour

5-Pack

$77hour
  • = 10% discount

10-Pack

$68hour
  • = 20% discount

TEENS CLASSES (WAYLAND ONLY)

Our TEENS CLASSES classes are designed with our young adults in mind. Teen workouts are based on the adult workouts, but modified to meet the abilities of our Teen members. We utilize bodyweight movements, agility and speed training, and on occasion, light weights. Check our WAYLAND page for a current schedule and rates for our Teens program. And if you’re a Daybreak member, you may workout alongside your teen (if they let you), so you can avoid multiple trips to the gym.

READ MORE ABOUT DAYBREAK TEENS!

MIDDLE / HIGH SCHOOL TEAM STRENGTH & CONDITIONING

If you’re a local sports organization and looking to supplement your on- or off-season training, EMAIL US to discuss your team’s needs and how Daybreak can craft a customized training program to take your team to the next level. From speed and agility, to strength and conditioning, to straight-forward general fitness, we can pull in the elements your team needs. Our clients include club, town, middle school, high school and college teams.

CORPORATE WELLNESS

If you’re a local business seeking to provide your employees with the benefit of health and well-being, EMAIL US so that we can customize a program to meet your goals. We offer corporate discounts as well as on-site and off-site classes dedicated to your employees to improve teamwork, collaboration and inter-personal relationships. We have a range of corporate clients who have chosen Daybreak to help their employees pursue their own personal ‘better’.