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, Jul 31

INTERVALS

“The Less I Know The Better” (Checkmark)

6 x on the 3 Minute
250/200 Meter Row
30 Double Unders
15 Wall Balls

MCx: 20/14
MAx: 10 attempts, 14/10
MVx: 200/150m, 30 singles, 10 wb 10/6

GOALS + GUIDANCE: At the top of every round, complete the row in one minute or less. Stay relaxed, and do the double […]

Mel2025-07-30T18:00:00-04:00

WOD – Wed, Jul 30

STRENGTH

Bench Press (GOALS + GUIDANCE: Build to a 8.5/10 effort or 85% of your 1 rep max, and hold the same weight across for all five sets. Remember to always have a spotter!)

INTERVALS

“Ab Smasher” (Checkmark)

5 Rounds Each
on the 30 Second
:20 Hollow […]

Mel2025-07-29T18:00:00-04:00

WOD – Tue, Jul 29

INTERVALS

“Team Tosh” (Time)

In Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
*One person works at a time

MVx: 100, 200, 300

GOALS + GUIDANCE: Grab a buddy, and complete the workout you-go-I-go style. One athlete works at a time. Rest the time it takes a partner to complete an interval. The […]

Mel2025-07-28T18:00:00-04:00

WOD – Mon, Jul 28

STRENGTH

Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 7.5/10 effort or 75% of your 1 rep max. Stay at the same weight across all four sets.)

“Strength Medley” (Checkmark)

Chin Ups 3 x Max Reps
Box Step Downs. 20″ 3×12, building
DB Bent Over Rows 3×15, building
DB Russian Twists […]

Mel2025-07-27T18:00:00-04:00

About Mel

WOD – Thu, Jul 31

WOD – Wed, Jul 30

WOD – Tue, Jul 29

WOD – Mon, Jul 28

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