WOD: Tue 02.14.2023 “Way Down”
NEWS
- The 2023 CrossFit Open: Starts THIS week! See details HERE
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- Friday 2/17: Valentine’s Themed – wear pink, red, white, hearts, or dress like cupid!
- Friday 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
EVERYONE is welcome, whether you’re registered for the Open or not. If you did the workout earlier in the day, please come back to cheer on your fellow Daybreakers, partake in the theme and win a prize, have a beverage (adult if you’d like), and hangout after for a little social!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- Monday 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Way Down”
With a Partner
5 Rounds
30 Calorie Bike
50 Toes to Bar
30 Russian DB Swings
20 Burpees
Weight: 53/35
With a Partner
5 Rounds
20 Calorie Bike
50 Knee Ups
30 Russian DB Swings
20 Burpees
Weight: 35/26
With a Partner
5 Rounds
20 Calorie Bike
40 Leg Lifts
20 Russian DB Swings
10 Burpees
Weight: 26/18
WOD GUIDANCE & GOALS
With a partner or your Valentine, share reps for every movement to complete the 5 rounds. The calorie bike will take around 2:00 to complete, target 55+ rpms. The toes to bar will take :60-:90, the kettlebell swings (consecutive sets) will take :45-:60, and the burpees around :60. Keep rounds consistent and target a sub 30 minute finish.
Post Time to Comments. Compare Scores HERE.
HOME WOD
5 Rounds
400 Meter Run
25 Sit Ups
20 Glute Bridge
10 Burpees
ENDURANCE
Rest
WOD: Mon 02.13.2023 “Tryin’ to be” + Bench Press
NEWS
- The 2023 CrossFit Open: Starts THIS week! See details HERE
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- Friday 2/17: Valentine’s Themed – wear pink, red, white, hearts, or dress like cupid!
- Friday 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
EVERYONE is welcome, whether you’re registered for the Open or not. If you did the workout earlier in the day, please come back to cheer on your fellow Daybreakers, partake in the theme and win a prize, have a beverage (adult if you’d like), and hangout after for a little social!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- Monday 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
FOR REPS
4 x AMRAP 2
20 1-Arm DB Clean+Jerks
Max DB Step Overs, 20″
Rest 1 Minute
Weight: 50/35
7×2, across at 80-85%
FOR REPS
4 x AMRAP 2
20 1-Arm DB Clean+Jerks
Max DB Step Overs, 20″
Rest 1 Minute
Weight: 35/30
7×2, across at 80-85%
FOR REPS
4 x AMRAP 2
14 1-Arm DB Clean+Jerks
Max DB Step Overs, 20″
Rest 1 Minute
Weight: 25/15
7×2, across at 80-85%
WOD GUIDANCE & GOALS
In a two minute interval, with one dumbbell from the floor, complete 20 alternating clean and jerks (you must stop at your shoulder then press overhead, no snatches.) Then, with the same dumbbell, do as many step up and overs as possible in the remaining time. You’ll have about half the time to do step overs, so target 15-20 step ups per round. Record total reps.
Post Total Reps + Weight to Comments. Compare Scores HERE.
HOME WOD
4 x AMRAP 2
10 Burpees
Max Step Overs, 20″
Rest 1 Minute
ENDURANCE
40 minute run
every 5 minutes
:30 sprint
WOD: Sun 02.12.2023 “Cat Out of the Bag”
NEWS
- The 2023 CrossFit Open: Starts next week! See details HERE
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- Friday 2/17: Valentine’s Themed – wear pink, red, white, hearts, or dress like cupid!
- Friday 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
EVERYONE is welcome, whether you’re registered for the Open or not. If you did the workout earlier in the day, please come back to cheer on your fellow Daybreakers, partake in the theme and win a prize, have a beverage (adult if you’d like), and hangout after for a little social!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- Monday 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Cat Out of the Bag”
60-40-20
Calorie Row
Sit Up
Superman
Plank Taps
50-35-20
Calorie Row
60-40-20
Sit Up
Superman
Plank Taps
40-30-20
Calorie Row
50-35-20
Sit Up
Superman
Plank Taps
WOD GUIDANCE & GOALS
Get ready to WORK! Spend no more than 5 minutes on the first row, 4 minutes on the second row, and 3 minutes on the third row. Catch your breath, then push your pace on the sit ups. Each set of sit ups will take :90, :60 and :30, and same for the superman rocks/lifts. The plank taps are PER ARM, which means you’ll be holding a plank for :60, :45, and :30. Target 20 minutes.
Post Time to Comments.
Hero WOD: Sat 02.11.2023 “Bull”
NEWS
- The 2023 CrossFit Open: Starts next week! See details HERE
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- Friday 2/17: Valentine’s Themed – wear pink, red, white, hearts, or dress like cupid!
- Friday 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
EVERYONE is welcome, whether you’re registered for the Open or not. If you did the workout earlier in the day, please come back to cheer on your fellow Daybreakers, partake in the theme and win a prize, have a beverage (adult if you’d like), and hangout after for a little social!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- Monday 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Bull”
With a partner complete
2 Rounds:
200 Double Unders
50 Overhead Squats
50 Pull Ups
1 Mile Run
Weight: 135/95
With a partner complete
2 Rounds:
50 Attempts
50 Overhead Squats
25 Pull Ups (band)
1200 Meter Run
Weight: 115/75
With a partner complete
2 Rounds:
400 Double Unders
50 Front Squats
50 Ring Rows
800 Meter Run
Weight: 75/55
WOD GUIDANCE & GOALS
Grab a Buddy!! With your partner, break double unders, overhead squats and pull ups into any rep schemes you would like with one person working and the other resting. Try for bigger sets of double unders, sets of 10 overhead squats and sets of 5-10 pull ups. Break the run into 400 meters intervals. Target 30 minutes, with a 35 minute cap.
BULL
U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.
Post Time to Comments. Compare Scores HERE.
WOD: Fri 02.10.2023 Sumo Deadlift + Cash Out
NEWS
- The 2023 CrossFit Open: Starts next week! See details HERE
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- Friday 2/17: Valentine’s Themed – wear pink, red, white, hearts, or dress like cupid!
- Friday 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
EVERYONE is welcome, whether you’re registered for the Open or not. If you did the workout earlier in the day, please come back to cheer on your fellow Daybreakers, partake in the theme and win a prize, have a beverage (adult if you’d like), and hangout after for a little social!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- Monday 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
Sumo Deadlift
7×2, across
at 80%
WOD GUIDANCE & GOALS
Coaches will help you build to a heavy weight with NO touch and go reps. Pause at the bottom, reset your breath and set up position, then press through the floor with your feet and legs. Do not compromise your form for heavier weight!
Post Weight to Comments.
WOD: Thu 02.09.2023 “Translate”
NEWS
- The 2023 CrossFit Open: Starts next week! See details HERE
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- Friday 2/17: Valentine’s Themed – wear pink, red, white, hearts, or dress like cupid!
- Friday 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
EVERYONE is welcome, whether you’re registered for the Open or not. If you did the workout earlier in the day, please come back to cheer on your fellow Daybreakers, partake in the theme and win a prize, have a beverage (adult if you’d like), and hangout after for a little social!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- Monday 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Translate”
1-2-3..8-9-10-9-8…3-2-1
Burpee
Squat
Toe Tap per Side
12/9 Cal Bike
1-2-3..8-9-10-9-8…3-2-1
Burpee
Squat
Toe Tap per Side
12/9 Cal Bike
1-2-3..8-9-10-9-8…3-2-1
In+Out
Squat
Toe Tap per Side
9/6 Cal Bike
WOD GUIDANCE & GOALS
Let’s climb this ladder! Rounds 1-5 on the way up and down the ladder will move VERY quickly. Then rounds 6-10 will be the grind. The burpees take around :03-:05 each, the squats :02, and the toe taps (to a KB handle) :01 each. Push your pace on the bike to complete calories in :45 or less. Target 20-25 minutes.
Post Time to Comments.
HOME WOD
1-2-3..8-9-10-9-8…3-2-1
Burpee
Squat
Toe Tap per Side
100 Meter Run
ENDURANCE
Rest
WOD: Wed 02.08.2023 “Fire Away”
NEWS
- The 2023 CrossFit Open: Starts next week! See details HERE
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- Friday 2/17: Valentine’s Themed – wear pink, red, white, hearts, or dress like cupid!
- Friday 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
EVERYONE is welcome, whether you’re registered for the Open or not. If you did the workout earlier in the day, please come back to cheer on your fellow Daybreakers, partake in the theme and win a prize, have a beverage (adult if you’d like), and hangout after for a little social!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- Monday 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Fire Away”
AMRAP 24
400 Meter Run
12 Toes to Bar
12 Hang Power Clean
Weight: 135/95
AMRAP 24
300 Meter Run
12 Knee Ups
12 Hang Power Clean
Weight: 115/75
AMRAP 24
200 Meter Run
8 Leg Lifts
8 Hang Power Clean
Weight: 75/55
WOD GUIDANCE & GOALS
Run at a moderate pace for the 400 meters, coming in the door at around 2:00 (give or take :15). Then to save your grip for the hang cleans, break the toes to bar in half or in thirds with quick breaks between sets. Then do the same for the hang cleans. Spend no more than :60 on the toes to bar, and :60 on the hang power cleans. Target 5-6 rounds.
Post Rounds to Comments.
HOME WOD
AMRAP 24
400 Meter Run
12 Toes to Bar
12 Box Jumps
ENDURANCE
15 x 100m on the minute
WOD: Tue 02.07.2023 “Take You Dancing”
NEWS
- The 2023 CrossFit Open: Starts next week! See details HERE
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- Friday 2/17: Valentine’s Themed – wear pink, red, white, hearts, or dress like cupid!
- Friday 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
EVERYONE is welcome, whether you’re registered for the Open or not. If you did the workout earlier in the day, please come back to cheer on your fellow Daybreakers, partake in the theme and win a prize, have a beverage (adult if you’d like), and hangout after for a little social!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- Monday 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Take You Dancing”
3 Rounds
12 Man Makers
24 Dumbbell Lunges
Rest 3 Minutes
3 Rounds
24 Dumbbell Snatch
24 Overhead Lunges
Weight: 45/25
3 Rounds
12 Man Makers
24 Dumbbell Lunges
Rest 3 Minutes
3 Rounds
24 Dumbbell Snatch
24 Overhead Lunges
Weight: 35/20
3 Rounds
8 Man Makers
16 DB Squats
Rest 3 Minutes
3 Rounds
16 Dumbbell Snatch
16 DB Squats
Weight: 25/15
WOD GUIDANCE & GOALS
The MCx weights are reduced ON PURPOSE due to the spicy nature of the Man Maker!! With your dumbbells, complete the man makers in 2:00. You may have to take a break every 2-3 reps to complete them. Then using both dumbbells, do the 24 lunges unbroken (or in two sets) in :60-:90. Target 14 minutes for the first couplet. The second couplet only requires 1 dumbbell. The snatches are alternating and will take around :60. The overhead lunges (you choose which arm) are alternating as well and will take around the same amount of time. Target 8 minutes.
Post Times to Comments. Compare Scores HERE.
HOME WOD
3 Rounds
8 Burpees
24 Lunges
Rest 3 Minutes
8 Sit to Stands
24 Jumping Lunges
ENDURANCE
Rest
NEWS: The 2023 CrossFit Open is Here!
Welcome to the CrossFit Open!
HERE. WE. GO!
The 2023 CROSSFIT OPEN is just around the corner and we’ve got everything you need to know, right here on this post.
Even though this is the first step for many elite, professional athletes on their quest to make it to the CrossFit Games (the CrossFit world’s equivalent of the Super Bowl)… it’s a little different for us at Daybreak.
SO, SHOULD YOU PARTICIPATE?
SO, SHOULD YOU PARTICIPATE?
Heck yes! This is a time for all of us to get motivated to learn a new skill, improve the ones we have, and push ourselves a little bit more out of our comfort zone.
What’s even more remarkable about the Open is that it has an undeniable impact on building an even stronger Daybreak community. We cheer each other on to that very last rep, and high five to celebrate a good ol’ butt kicking.
The Open workouts are designed with ALL abilities in mind, and there are a variety divisions that will ensure workouts are suitable for you!
- Teens: For athletes 14-17 years old.
- Masters: For athletes 35+, there are six masters divisions where weights and movements are adjusted accordingly: 35-39, 40-44, 45-49, 50-54, 55-59, and 60+.
- Foundations: This division is even more accessible than scaled limiting weights and sticking to less complex movements.
- Scaled: For any age where most RX workouts are sometimes too heavy or too complex.
- RX: For 35 and under, this division is for more tenured and experienced CrossFitters.
- Adaptive: There are a handful of sub-divisions for adaptive athletes that span upper and lower extremities, as well as vision, seated, and neuromuscular categories.
IF I DON’T WANT TO PARTICIPATE, WHAT DOES THIS MEAN TO MY NORMAL WORKOUT ROUTINE?
Absolutely nothing! Whether you’re officially registered or not, we’ll be doing the Open workouts in class. And of course, there will be appropriate modification levels for you. So if you’re not registered, it will be just another workout. Eezy peezy.
BUT WHAT IF I DO REGISTER, THEN WHAT DOES MY WORKOUT LOOK LIKE?
Once again, not much changes. We will be doing the workouts in class and a coach will help you pick the appropriate workout level. The only difference is that you will be assigned a fellow member to be your “judge”. Their job is to help you by counting reps, making sure you’re hitting movement standards, and validating your final score. Only difference from last year, is that you can only be “judged” at 7:30a Open Gym, 9:30a + 5:30p ONLY classes only.
You just have to remember to post your score to the Open portal (more on that below).
HOW TO SIGN UP:
Registration is now open and the cost to enter is $20. When asked to identify your “affiliate” simply search for and select Daybreak CrossFit at 526 Boston Post Rd, Wayland.
OKAY, I’M SIGNED UP! WHAT NOW?
The fun begins with the first workout announcement at 3:00pm ET on Thursday, February 16 followed by an additional workout announcement on the following two Thursdays. These workouts will then be your class workout on each Friday (more on this later). The first workout will be called 23.1 (short for the year 2023 and the 1st WOD of the Open).
WHEN TO WOD:
We will program each week’s Open WOD as our class workout on Friday. This is when you should plan to complete your workout, and anyone needing an official score must workout at 7:30a, 9:30a or 5:30p Classes (NOT during any other class time.) Once you have that score, you have until the following Monday at 8pm ET to officially submit your score on the CrossFit Games website. If you don’t think you can make it in to do the WOD on the 3 Fridays below, probably better to save yourself that 20 bucks. 🙂 We can’t guarantee that we’ll able to accommodate make-up WODs or do-over WODs over the weekend.
- Open WOD 23.1 – Announced 3pm ET on Thursday, February 16. WOD will be conducted during classes on Friday, February 17.
- Open WOD 23.2 – Announced on February 23, WOD on Friday, February 24.
- Open WOD 23.3 – Announced on March 2, WOD on Friday, March 3.
Also, keep in mind if you’re traveling, you can drop in at other CrossFit affiliates to complete the workout and receive an official score… just be sure to contact the gym to see if they are hosting other athletes.
SUBMIT YOUR SCORE:
All scores must be submitted by YOU by 8:00pm ET on the Monday following the announcement. You’ll do this through the Open profile you created at the link above. Or on the CROSSFIT MOBILE APP available in your app store.
SEE HOW YOU STACK UP “AGAINST THE WORLD”:
Daybreak will be notified of your score submission, at which time we will validate your score and it will be posted to the WORLDWIDE LEADERBOARD. From this leaderboard you can sort by your age group, your region, your state, your gender, etc. You can even check out the DAYBREAK LEADERBOARD or create your very own custom leaderboard.
We’re not going to lie… we love to leaderboard.
IN THE END, WE GET A LITTLE NERVOUS, WE HAVE FUN, AND WE BASK IN THE GLORY OF PUSHING OURSELVES JUST A BIT OUT OF THAT COMFORT ZONE:
There are no prizes, no champions, no last places. We are in this together as a community, and we’ll be encouraging each other to #pursuebetter throughout these 3 weeks no matter the age, ability or tenure of our members. And maybe, just maybe, if you can sneak into the top 10% of your division… you might have the pleasure of suffering in the quarterfinal round of the CrossFit Games! Best of luck to all competing!
WOD: Mon 02.06.2023 “Tread Water”
NEWS
- The 2023 CrossFit Open: Starts next week! See details HERE
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- Friday 2/17: Valentine’s Themed – wear pink, red, white, hearts, or dress like cupid!
- Friday 2/24: All things Daybreak – wear blue, orange, daybreak gear, or dress as your favorite daybreaker
- Friday 3/3: Tropical Themed – dress as if it’s in the 80’s! Shorts, tanks, sunglasses, tropical shirts, flip flops, a beach towel, goggles, and zinc oxide noses!
EVERYONE is welcome, whether you’re registered for the Open or not. If you did the workout earlier in the day, please come back to cheer on your fellow Daybreakers, partake in the theme and win a prize, have a beverage (adult if you’d like), and hangout after for a little social!
- FRIDAY NIGHT LIGHTS: For the three Fridays during the CrossFit Open, we will be doing THEMED Friday Night Lights at the 5:30p class! The themes will be…
- February Break Mon 2/20- Fri 2/24: Yes, school vacation is right around the corner and we have some schedule modifications for that week. See the Triib app for all updates, and per usual please rsvp for classes. Thanks!
- Monday 2/20 President’s Day: 6:30a, 8:30a and 9:30a ONLY
- No Teens classes for the week
WOD
“Tread Water”
2K Row
150 Double Unders
10 Rounds of “Cindy”
1 Round Cindy:
5 Pull Ups
10 Push Ups
15 Squats
1500 Meter Row
50 Attempts
10 Rounds of “Cindy”
1 Round Cindy:
3 Pull Ups
6 Push Ups
9 Squats
1K Row
200 Double Unders
7 Rounds of “Cindy”
1 Round Cindy:
3 Ring Rows
6 Push Ups
9 Squats
WOD GUIDANCE & GOALS
Get ready to work! The 2k row will take anywhere between 7-10 minutes. If you know the row will take you longer than 10 minutes, scale down by 500 meters. The double unders will take around 3 minutes. If you reach 5 minutes, move on. Ten rounds of “Cindy” (1 round = 5 pull ups, 10 push ups, 15 squats), every round will take :60-:90 to complete. Scale reps or the movement to keep every round within the mentioned time domain. Target 25 minutes.
Post Time to Comments. Compare Scores HERE.
HOME WOD
1 Mile Run
100 Jumping Jacks
10 Rounds of:
5 Push Ups
10 Sit Ups
15 Squats
ENDURANCE
1 mile time trial