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.
GOALS + GUIDANCE: Find a steady pace and hold on (literally)! Push for a strong but repeatable effort on the bike, then go unbroken on the farmer’s carry and plank, if possible. […]
Shoulder Press (GOALS + GUIDANCE: Start your first working set of presses at 65% and build for the remaining two sets. Remember to keep your legs locked and abs engaged. Take two minutes between sets. Record your weight)
Sumo Deadlift (GOALS + GUIDANCE: The sumo deadlift puts the most demand on your glutes and can either feel easier or harder than the traditional deadlift. Start your first working set of 10 at 65% of your 1 rep max, and build in weight for the remaining two sets. )
GOALS + GUIDANCE: To warm up for today’s complex coaches will pair you up to row 2000 meters, switching every 250 meters. Keep transitions fast, and target 8 minutes.
