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, Jun 1

ENDURANCE

“Taking Control” (Time)

400 Meter Run
100 Eye-Height KB Swings
400 Meter Run
100 Hollow Rocks
400 Meter Run
100 Burpees
400 Meter Run
100 Superman Rocks
400 Meter Run
100 Russian Twists – w/plate
400 Meter Run

MCx: 53/35, 45/25 plate
MAx; 300m, 35/26, tuck rock, 25/15 plate
MVx: 200m run, 80 reps, 26/18, sit ups, in+outs, sprmn lifts, 15/10 plate

GOALS + GUIDANCE: […]

Mel2025-05-31T18:00:00-04:00

WOD – Sat, May 31

ENDURANCE

“Thx Wanderlust” (Time)

4 Rounds
500/400 Meter Row
20 DB Deadlifts
15 DB Hang Clean + Jerks
10 DB Front Squats
50 Double Unders

MCx: 50/35
MAx: 400/350m, 35/20, 15 attempts
MVx; 375/300m, 15-10-5 25/15, 75 singles

GOALS + GUIDANCE: Sweatfest!! Spend two minutes or less on the row at a moderate pace (80% effort). Then, with two dumbbells, do […]

Mel2025-05-30T18:00:00-04:00

WOD – Fri, May 30

INTERVALS

“Happiness Hack” (Checkmark)

5 Rounds
:60 Bike for Calories
15 Pull Ups
Rest 1 Minute

MAx: 8 pull ups (band)
MVx: 18 ring rows

GOALS + GUIDANCE: Bike for a minute at a moderately fast pace. If you’re a stellar biker that could be 70-75 rpms. If biking is “ok” target 60-65 rpms. And if biking is […]

Mel2025-05-29T18:00:00-04:00

WOD – Thu, May 29

STRENGTH

Front Rack Lunge (GOALS + GUIDANCE: Maintain the same 6/10 effort for all three sets of ten reps on your left side, and 10 reps on your right side (do not alternate legs.))

INTERVALS

Run – 200’s (Checkmark)

10 x 200 Meters
on the :90

[…]

Mel2025-05-28T18:00:00-04:00

WOD – Wed, May 28

STRENGTH

Push Press (GOALS + GUIDANCE: Coaches will help you build to a 6/10 effort or 60%, which you’ll hold for all four sets. Remember for the push press, after the initial dip drive, there is NO redip of your legs at the end.)

CONDITIONING

Mel2025-05-27T18:00:00-04:00

WOD – Tue, May 27

STRENGTH

Deadlift (GOALS + GUIDANCE: Work up to a 70% effort. The weight should feel like you could do another four reps. Maintain the same weight for the remaining sets.)

CONDITIONING

“I’m Having Fun” (Time)

3 Rounds
15/12 Calorie Bike
150 Farmer’s Carry
15 DB Step Ups (or […]

Mel2025-05-26T18:00:00-04:00

WOD – Mon, May 26

ENDURANCE

“Murph” (Time)

1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

The “Murph” WOD on Memorial Day is a tradition among many CrossFit affiliates. Daybreak is proud to honor this fallen hero and the many others who have fought for our freedoms. As we get ready for one of the CrossFit staples, take […]

Mel2025-05-25T18:00:00-04:00

About Mel

WOD – Sun, Jun 1

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WOD – Mon, May 26

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