HELPING OUR MEMBERS PURSUE BETTER SINCE 2013
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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 – Sat, Apr 26

WOD – Sat, Apr 26

INTERVALS
“Bamba” (Checkmark)

10 x on the 3 Minute
250/200 Meter Row
10 Toes to Bar
1 Power Clean

MCx: 225/155
MAx: knee up or pike up, 165/115
MVx: 200/150m, v-up or leg lift, 115/75

GOALS +GUIDANCE: Row the 250/200m in :60 or less, do your toes to bar unbroken or in sets of 6 and 4, then take […]

2025-04-25T18:00:00-04:00
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WOD – Fri, Apr 25

WOD – Fri, Apr 25

STRENGTH
Front Squat (GOALS + GUIDANCE: Coaches will help you build to a 9/10 effort ,or 90% of your 1 rep max, which should feel like you could sneak out 1 more reps. Stay at the same weight across all four sets.)

INTERVALS
“Thx MtnTough” […]
2025-04-24T18:00:00-04:00
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WOD – Thu, Apr 24

WOD – Thu, Apr 24

STRENGTH
Romanian Deadlift (RDL) (The Romanian deadlift targets the glutes and hamstrings, and takes your quads out of the movement. Coaches will help you build to a 9/10 effort which you’ll hold across for all four sets)

CONDITIONING
“If Only I” (Time)

21-18-15-12-9-6-3 Pull Ups
300 […]

2025-04-23T18:00:00-04:00
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WOD – Wed, Apr 23

WOD – Wed, Apr 23

STRENGTH
Bench Press (GOALS + GUIDANCE: Build to a 9/10 effort (could do 1 more reps at this weight) or 90% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)

CONDITIONING
“Same Same” […]
2025-04-22T18:00:00-04:00
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WOD – Tue, Apr 22

WOD – Tue, Apr 22

CONDITIONING
“Thx Ibex” (Time)

10 Rounds
15 Wall Balls
5 Hang Power Cleans

MCx: 20/14, 185/135
MAx: 14/10, 125/85
MVx: 10 wall balls 10/6, 95/65

GOALS + GUIDANCE: How long can you do both movements unbroken?! Let’s find out! Keep the wall balls unbroken (:30-:45) at least through the fifth round. Use the transition to the barbell (around […]

2025-04-21T18:00:00-04:00
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WOD – Mon, Apr 21

WOD – Mon, Apr 21

ENDURANCE
“Boston Strong” (AMRAP – Rounds and Reps)

AMRAP 20
4 Deadlifts
150 Meter Run
20 Double Unders
13 Hand-Release Push Ups

MCx: 315/225

MAx: 225/155, 6 attempts, knee push ups
MVx: 155/105, 30 singles, knee push ups with abmat

GOALS + GUIDANCE: Choose a weight for the deadlifts that is HEAVY, however you can do four reps unbroken for the […]

2025-04-20T18:00:00-04:00
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