WOD: Mon 11.21.2016 “That’s What I Like”
NEWS
- THANKSGIVING WEEK MODIFIED SCHEDULE:
Wed 11/23: No Night Classes
Thu 11/24: ONE class at 8am followed by the Beer Mile at 9:30a
Fri 11/25: Open Gym 8-11a
Sat 11/26: Regular Schedule (7a,8a and 9a)
Sun 11/27: Rowing Clinic 9-10a. Open Gym 9-11a. No Rise-N-Grind. - EVENT: Tuesday, Dec 6, we reserved a theatre for our friends and their families (13+ seems to be the appropriate age) to see Embrace, a powerful documentary on changing our thinking about body image. If you would like to join us, click HERE. It’s a topic we take very seriously in our household. The more informed we are, the better…
WOD
EMOM 21:
Min 1: 2 Front Squats (225/155)
Min 2: 7 Handstand Push Ups
Min 3: 1 Legless Rope Climb
ENDURANCE
Run
10-20 hill sprints. Walk down
WOD: Sun 11.20.2016 Rise-N-Grind + Open Gym
RNG: 8-9a
Open Gym: 9-11a
*From 9-9:30a Mel will be assisting athletes with their pull up technique
EVENT: Daybreak’s 3rd Annual Holiday Bash!
THE ANNOUNCEMENT
Oh yes, Daybreakers! It’s coming (again!). Once the craziness of the holidays are over and you’ve had a chance to recoup, we invite you to celebrate the new year and your new fitness with us at our 3rd annual Holiday Bash. You’ll be surprised how well your fellow WOD-mates clean up (see photo)!
We have a lot to be thankful for in 2017, so to express our appreciation to all our members, we’re catering another holiday party at one of our favorite watering holes, 29 Sudbury Restaurant and Bar.
Daybreak is renting out the top floor for food, libations and good dose of mid-winter cheer! We’ll take care of the appetizers and munchies, and a cash bar will be available. Significant others are more than welcome to join us, but kindly leave the kiddos at home.
THE DETAILS
WHEN: Saturday, Jan 21 from 6:00-9:00p (or ’til they boot us out)
WHO: Daybreak Members & Significant Others (no children please)
WHERE: 29 Sudbury Restaurant & Bar located at 29 Hudson Rd, Sudbury MA
HOW: RSVP only. We’ll put the sign up sheet on the front desk in December!
COST: Free! Room and Appetizers are on us! Cash bar also available with our signature drink… the Daybreaker. =)
WOD: Sat 11.19.2016 “Lights Out”
NEWS
- *NEW* EVENT: Daybreak’s Holiday Party Announced! Save the date: Saturday, January 21. Details HERE.
- EVENT: Tomorrow, Sunday, November 20th, Mel will be helping athletes with their pull ups from 9-9:30a.
- SCHEDULE CHANGE: THANKSGIVING WEEK
Wed 11/23: No Night Classes (5:30/6:30)
Thu 11/24: ONE class at 8am followed by the Beer Mile at 9:30a. No teens classes.
Fri 11/25: Open Gym 8-11a
Sat 11/26: Regular Schedule (7a, 8a and 9a)
Sun 11/27: Rowing Clinic 9-10a. Open Gym 9-11a - EVENT: Tuesday, Dec 6, we reserved a theatre for our friends and their families (13+ seems to be the appropriate age) to see Embrace, a powerful documentary on changing our thinking about body image. If you would like to join us, click HERE. It’s a topic we take very seriously in our household. The more informed we are, the better…
WOD
400 Meter Run
15 Hang Squat Snatches (135/95)
600 Meter Run
12 Hang Power Snatches
800 Meter Run
9 Overhead Squats
Post Time to Comments.
BARBELL CLUB
- Jerk + Split Jerk
5 sets - Clean Pulls
3×3 @ 90/95/100% - Back Extensions w/Pause
3×6
WOD: Fri 11.18.2016 “The Greatest”
NEWS
- *NEW* EVENT: Sunday, November 20th, Mel will be assisting athletes with their pull up technique from 9-9:30a during Open Gym.
- REMINDER: Barbell Club TOMORROW Saturday at 10a
- THANKSGIVING WEEK MODIFIED SCHEDULE:
Wed 11/23: No Night Classes
Thu 11/24: ONE class at 8am followed by the Beer Mile at 9:30a
Fri 11/25: Open Gym 8-11a
Sat 11/26: Regular Schedule (7a,8a and 9a)
Sun 11/27: Rowing Clinic 9-10a. Open Gym 9-11a. No Rise-N-Grind. - EVENT: Tuesday, Dec 6, we reserved a theatre for our friends and their families (13+ seems to be the appropriate age) to see Embrace, a powerful documentary on changing our thinking about body image. If you would like to join us, click HERE. It’s a topic we take very seriously in our household. The more informed we are, the better…
WOD
Skill Session
Handstand Walking
“The Greatest”
8 Rounds:
8 Deadlifts (185/135)
8 Push Ups
8 Sit Ups
Post Time to Comments. Compare Scores HERE
ENDURANCE
2 Rounds:
600m easy pace, 200m all out, 2 min rest
500m easy pace, 200m all out, 2 min rest
400m easy pace, 200m all out, 2 min rest
300m easy pace, 200m all out, 2 min rest
200m easy pace, 200m all out, 5 min rest
WOD: Thu 11.17.2016 “Cement Mixer”
WOD
- *NEW* EVENT: Sunday, November 20th, Mel will be assisting athletes with pull up technique from 9-9:30a during Open Gym.
- REMINDER: Barbell Club THIS Saturday at 10a
- THANKSGIVING WEEK MODIFIED SCHEDULE:
Wed 11/23: No Night Classes
Thu 11/24: ONE class at 8am followed by the Beer Mile at 9:30a
Fri 11/25: Open Gym 8-11a
Sat 11/26: Regular Schedule (7a,8a and 9a)
Sun 11/27: Rowing Clinic 9-10a. Open Gym 9-11a. No Rise-N-Grind - EVENT: Tuesday, Dec 6, we reserved a theatre for our friends and their families (13+ seems to be the appropriate age) to see Embrace, a powerful documentary on changing our thinking about body image. If you would like to join us, click HERE. It’s a topic we take very seriously in our household. The more informed we are, the better…
WOD
7 Rounds on the 3 Minute:
400 Meter Run
12 Toes to Bar
Post Time to Comments
Compare Scores HERE
NEWS/EVENT: #3GoalsToBetter Clinic – Rowing
#3goalstobetter CLINIC: Our 11th members-only clinic in our annual series is ROWING taking place NEXT Sunday, NOVEMBER 27th from 9:00-10:00a during Open Gym. There will be NO Rise-N-Grind. Open Gym will take place during its normal time of 9:00-11:00a.
We have resident rower, Andy Sacchetti, from the Cambridge Boat Club as our guest instructor/coach for the hour. Andy has assisted athletes at the 5:30a class and they’ve already seen improvements.
This clinic is for all members of any skill/athletic level. Space is limited to the first 22 members, so sign up at the desk asap. If registration fills up, please see Mel to be placed on our waiting list.
WOD: Wed 11.16.2016 “You’re Crashing”
NEWS
- *NEW* EVENT: Sunday, November 20th, Mel will be assisting athletes with their pull up technique from 9-9:30a during Open Gym.
- REMINDER: Barbell Club THIS Saturday at 10a
- THANKSGIVING WEEK MODIFIED SCHEDULE:
Wed 11/23: No Night Classes
Thu 11/24: ONE class at 8am followed by the Beer Mile at 9:30a
Fri 11/25: Open Gym 8-11a
Sat 11/26: Regular Schedule (7a,8a and 9a)
Sun 11/27: Rowing Clinic 9-10a. Open Gym 9-11a. NO Rise-N-Grind - EVENT: Tuesday, Dec 6, we reserved a theatre for our friends and their families (13+ seems to be the appropriate age) to see Embrace, a powerful documentary on changing our thinking about body image. If you would like to join us, click HERE. It’s a topic we take very seriously in our household. The more informed we are, the better…
WOD
21-15-9
Front Squats (165/115)
500 Meter Row after each set
Post Time to Comments. Compare Scores HERE
ENDURANCE
2 Mile Time Trial
WOD: Tue 11.15.2016 “Diggy”
NEWS
- *NEW* NUTRITION CHALLENGE: For the 10 days (Mon 11/14 – Wed 11/23) leading up to Thanksgiving, Daybreak is hosting an optional NO SUGAR, NO ALCOHOL Nutrition Challenge. Here’s how to play:
- Sign up at the front desk and throw $5 into the envelope. All money will be paid out to the winners.
- Go 10 days eating food with no added or concentrated sugars (which include maple syrup, honey, dried fruit, artificial sweeteners, etc.) and drinking no booze.
- Each day you’ll log a “yes” (ate/drank clean) or “no” (fell off the wagon)
- The winner is the person(s) who have the most clean days! The money will be divided among the winners at the end of the challenge. In other words, if you eat clean, you’re guranteed your money back!
- REMINDER: Barbell Club THIS Saturday at 10a
- THANKSGIVING WEEK MODIFIED SCHEDULE:
Wed 11/23: No Night Classes
Thu 11/24: ONE class at 8am followed by the Beer Mile at 9:30a
Fri 11/25: Open Gym 8-11a
Sat 11/26: Regular Schedule (7a,8a and 9a)
Sun 11/27: Rowing Clinic 9-10a. Open Gym 9-11a - EVENT: Tuesday, Dec 6, we reserved a theatre for our friends and their families (13+ seems to be the appropriate age) to see Embrace, a powerful documentary on changing our thinking about body image. If you would like to join us, click HERE. It’s a topic we take very seriously in our household. The more informed we are, the better…
WOD
“Diggy”
3 Rounds:
AMRAP 1 for Each
Pull-Ups
Weighted Step-ups (45/35 x 1)
Handstand Push-ups
Bike for Cals
Cleans (135/95)
Rest
Post Time to Comments.
WOD: Mon 11.14.2016 “One Fine Day”
NEWS
- *NEW* NUTRITION CHALLENGE: For the 10 days (Mon 11/14 – Wed 11/23) leading up to Thanksgiving, Daybreak is hosting an optional NO SUGAR, NO ALCOHOL Nutrition Challenge. Here’s how to play:
- Sign up at the front desk and throw $5 into the envelope. All money will be paid out to the winners.
- Go 10 days eating food with no added or concentrated sugars (which include maple syrup, honey, dried fruit, artificial sweetners, etc.) and drinking no booze.
- Each day you’ll log a “yes” (ate/drank clean) or “no” (fell off the wagon)
- The winner is the person(s) who have the most clean days! The money will be divided among the winners at the end of the challenge. In other words, if you eat clean, you’re guranteed your money back!
- REMINDER: Barbell Club THIS Saturday at 10a
- THANKSGIVING WEEK MODIFIED SCHEDULE:
Wed 11/23: No Night Classes
Thu 11/24: ONE class at 8am followed by the Beer Mile at 9:30a
Fri 11/25: Open Gym 8-11a
Sat 11/26: Regular Schedule (7a,8a and 9a)
Sun 11/27: Rowing Clinic 9-10a. Open Gym 9-11a - EVENT: Tuesday, Dec 6, we reserved a theatre for our friends and their families (13+ seems to be the appropriate age) to see Embrace, a powerful documentary on changing our thinking about body image. If you would like to join us, click HERE. It’s a topic we take very seriously in our household. The more informed we are, the better…
WOD
“One Fine Day”
AMRAP 7:
5 Man Makers (45/35)
30 Double Unders
Rest 3 Minutes
AMRAP 7:
5 Overhead Squats (115/75)
5 Double Jump Burpees Over the Bar
Post Rounds to Comments.
ENDURANCE
Row, Bike or Run
6x4min easy with :20 sprint at the start of each minute
Rest 1 min between each set
THEN
6x100m sprints with :30 rest between each