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 – Tue, Jul 1

WOD – Tue, Jul 1

STRENGTH
Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 7/10 effort or 70% of your 1 rep max. Stay at the same weight across all four sets.)

INTERVALS
“Glitch” (Checkmark)

EMOM 10
5 Wall Balls + 2 Power Cleans

MCx: 20/14, 225/155
MAx: […]

2025-06-30T18:00:00-04:00

WOD – Mon, Jun 30

WOD – Mon, Jun 30

STRENGTH
Romanian Deadlift (RDL) (GOALS + GUIDANCE: The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. Coaches will help you build to 80% which you’ll hold across for all four sets)

INTERVALS
“What a Life” (Time)

4 Rounds
15 […]

2025-06-29T18:00:00-04:00

WOD – Sun, Jun 29

WOD – Sun, Jun 29

ENDURANCE
“Kondition” (Time)

10 Rounds
400 Meter Run
15 Wall Balls
120 Suitcase Farmer Carry
9 Burpees

MCx: 20/14, 53/35
MAx: 300m, 14/10, 35/26
MVx: 200m, 10 wb 10/6, 26/18, 6 in+outs

GOALS + GUIDANCE: This will be a GRIND! Settle into a steady run pace (2:00-ish per 400m) you can maintain across all rounds. Go unbroken on wall balls […]

2025-06-28T18:00:00-04:00

WOD – Sat, Jun 28

WOD – Sat, Jun 28

CONDITIONING
“Die Alone” (Time)

40 Cal Row
40 Deadlifts
4 Bar Muscle Ups
30 Cal Row
30 Push Press
3 Bar Muscle Ups
20 Cal Row
20 Front Rack Lunges
2 Bar Muscle Ups

MCx: 135/95
MAx: 30-20-10 cals, 115/75, 8-6-4 strict pull ups
MVx: 20-15-10 cals, 30-20-10 barbell 75/55, 16-12-8 ring rows

GOALS + GUIDANCE: From the start, keep a moderate pace the […]

2025-06-27T18:00:00-04:00