WOD – Thu, Oct 16

INTERVALS

“Thx CF” (AMRAP – Rounds)

EMOM 15
1 Wall Walk
3 Deadlifts
5 Toes to Bar

MCx: 185/135

MAx: modified ww, 135/95, knee or pike up

MVx: 10 plank taps, 95/65, v-up or leg lift

GOALS + GUIDANCE: You will complete ALL 3 movements in one minute. One wall walk will take :05-:10, the three deadlifts :03-:06, and […]

Mel2025-10-15T18:00:00-04:00

WOD – Wed, Oct 15

STRENGTH

Bench Press (GOALS + GUIDANCE: Start your first working set of 10 at 65% of your 1 rep max, and build in weight for the remaining two sets)

CONDITIONING

“Try That” (AMRAP – Rounds and Reps)

AMRAP 9

12/9 Calorie Bike

15 KB Swings

18 Step Ups, […]

Mel2025-10-14T18:00:00-04:00

WOD – Tue, Oct 14

STRENGTH

Romanian Deadlift (RDL) (GOALS + GUIDANCE: Take the barbell from the rack and start your first working set of 10 at 65% of your 1 rep max, and build in weight for the remaining two sets. )

CONDITIONING

“I’m a Fan” (Time)

10 Rounds
2 […]

Mel2025-10-13T18:00:00-04:00

WOD – Mon, Oct 13

Hi Daybreak! Reminder, Monday 10/13 we have an abbreviated schedule – 6:30a, 8:30a and 5:30p classes only.

ENDURANCE

“Good Progress” (Checkmark)

EMOM 24
1 – 30 Sit Ups
2 – 200 Meter Run
3 – 100 Meter Farmer’s Carry

MCx: 70/53

MAx: 150m, 53/35

MVx: 20 sit ups, 100m, 35/26

GOALS + GUIDANCE: Minute one, crush the sit ups by […]

Mel2025-10-12T18:00:00-04:00

WOD – Thu, Oct 16

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WOD – Mon, Oct 13

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