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 – Thu, Jan 29

STRENGTH

Back Squat (3×5, across

GOALS + GUIDANCE: GOALS + GUIDANCE: Start your first working set of squats at 85% and hold for the remaining two sets. )

CONDITIONING

“React” (Time)

5 Rounds
200 Meter Run
10 Pistols
5-4-3-2-1 Wall Walk

MAx: assisted/modified pistol, modified wall walks
MVx: 150m, lunges […]

Mel2026-01-28T18:00:00-05:00

WOD – Wed, Jan 28

STRENGTH

Shoulder Press (Weight)

Take 5 attempts at a 1 rep max press. A failed attempt counts as a set.

Push Press (Weight)

Start the push press sets at your 4th attempt for the press. Remember with the push press to use a dip drive with your legs and hips.

Mel2026-01-27T18:00:00-05:00

WOD – Tue, Jan 27

STRENGTH

Sumo Deadlift (3×5. across

GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Hold 85% across.)

CONDITIONING

“Sun Needs to Rise” (Time)

27-21-15-9 Toes to Bar
81-63-45-27 Double Unders

MAx: knee […]

Mel2026-01-26T18:00:00-05:00

WOD – Mon, Jan 26

All morning classes and teens class are cancelled Monday 1/26. As of now 5:30p is a go!

INTERVALS

“Broken Bicycle” (Calories)

10 Rounds of
AMRAP 1
Bike for Cals
Rest 2 Min

GOALS + GUIDANCE: Get uncomfortable! The goal for today’s sprints is to keep your RPMs and calories consistent from round to round. You’ll have plenty of […]

Mel2026-01-25T18:00:00-05:00

About Mel

WOD – Thu, Jan 29

WOD – Wed, Jan 28

WOD – Tue, Jan 27

WOD – Mon, Jan 26

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