About Mel

Mel is an accomplished CrossFit athlete and coach. She's competed on the world stage, and is one of the few Level 3 Certified trainers in New England. She has worked for CrossFit HQ in their L1 Seminar Staff and now enjoys bringing world-class fitness to her members as Co-Owner and Head Coach of Daybreak CrossFit.

WOD – Sun, Jul 6

WOD – Sun, Jul 6

INTERVALS
“Olympian” (Checkmark)

5 x AMRAP 4
400 Meter Run
20 DB Snatch
Plank
Rest 1 Minute

MCx: 50/35
MAx: 300m, 35/20
MVx: 200m, 16 db snatch 25/15, plank

GOALS + GUIDANCE: Run the 400 meters in two minutes or less (yes, keep your run under two minutes.) then attack the db snatches (20 total) in :45-:60. You should have […]

2025-07-05T18:00:00-04:00

WOD – Sat, Jul 5

WOD – Sat, Jul 5

ENDURANCE
“Vagabond” (AMRAP – Rounds and Reps)

AMRAP 20
50 Double Unders
10 Burpees
10 Toes to Bar
10 Eye-Height KB Swings

MCx: 70/53
MAx: 15 attempts, knee or pike ups, 53/35
MVx: 50 singles, in+outs, v-up or leg lift, 35/26

GOALS + GUIDANCE: The goal is to keep moving without long breaks. Keep your double unders smooth and relaxed. […]

2025-07-04T18:00:00-04:00

WOD – Thu, Jul 3

WOD – Thu, Jul 3

ENDURANCE
Red, White + Blue” (Time)

1776 Meter Run
Then
7 Rounds
4 Weighted Strict Pull Ups
20 Lunges
25 Sit Ups

MAx: no weight
MVx: banded strict pull ups (or 8 ring rows), 15 squats, 15 sit ups

GOALS + GUIDANCE: This workout begins with a 1776 meter run (10 min or less), then is followed by 7 rounds […]

2025-07-02T18:00:00-04:00