Hero WOD: Sat 07.30.2016 “Hall”
#3GOALSTOBETTER CLINIC: Our 7th members-only clinic in our annual #3goalstobetter series is BEGINNER MUSCLE UPS! If you DO NOT have a muscle up, this clinic is for you. Coach Mel will teach you technique, progressions and training methods that will help you get that elusive first muscle up. Join us TOMORROW Sunday, July 31st from 9:00-10:00a during Open Gym. (Open Gym is still on from 9-11a). Space is limited to the first 15 members, so sign up at the front desk. There is NO CHARGE for this clinic.
WOD
5 Rounds:
3 Cleans (225/155)
200 Meter Run
20 Dumbbell Snatches (45/35)
Rest 2 minutes between rounds
Post Time to Comments.
Ryan Hall
U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.
WOD: Fri 07.29.2016 “Bulletproof”
NEWS
BARBELL CLUB: TODAY Friday at 6:30a, we will be doing a mobility hour instead of barbell club. We’ll use lacrosse balls, foam rollers, bands and sticks to loosen tight muscles and create more space for proper movement patterning. No sign up. Just show up!
MEMBER APPRECIATION BBQ: SIGN UP HAS CLOSED!
As a thank you for being the most kick-ass fitness community around, Daybreak is hosting a BBQ & SOCIAL TODAY Friday, July 29th at 6:30p (after the 5:30p WOD). Daybreak will provide all the grillables and sides dishes. You only need to bring a beverage of your choice. Member families are welcome… as we’ll have yard games galore!
#3GOALSTOBETTER CLINIC: Our 7th members-only clinic in our annual #3goalstobetter series is BEGINNER MUSCLE UPS! If you DO NOT have a muscle up, this clinic is for you. Coach Mel will teach you technique, progressions and training methods that will help you get that elusive first muscle up. Join us this Sunday, July 31st from 9:00-10:00a during Open Gym. (Open Gym is still on from 9-11a). Space is limited to the first 15 members, so sign up at the front desk. There is NO CHARGE for this clinic.
WOD
AMRAP 12:
20 Knees to Elbow
20 Kettlebell Swings (53/35)
20 Wall Balls (20/14)
Post Rounds to Comments.
Compare Score HERE
BARBELL CLUB
MOBILITY HOUR!!!
WOD: Thu 07.28.2016 “Confident”
NEWS
BARBELL CLUB: THIS Friday at 6:30a, we will be doing a mobility hour instead of barbell club. We’ll use lacrosse balls, foam rollers, bands and sticks to loosen tight muscles and create more space for proper movement patterning. No sign up. Just show up!
MEMBER APPRECIATION BBQ: SIGN UP HAS CLOSED!
As a thank you for being the most kick-ass fitness community around, Daybreak is hosting a BBQ & SOCIAL TOMORROW Friday, July 29th at 6:30p (after the 5:30p WOD). Daybreak will provide all the grillables and sides dishes. You only need to bring a beverage of your choice. Member families are welcome… as we’ll have yard games galore!
#3GOALSTOBETTER CLINIC: Our 7th members-only clinic in our annual #3goalstobetter series is BEGINNER MUSCLE UPS! If you DO NOT have a muscle up, this clinic is for you. Coach Mel will teach you technique, progressions and training methods that will help you get that elusive first muscle up. Join us this Sunday, July 31st from 9:00-10:00a during Open Gym. (Open Gym is still on from 9-11a). Space is limited to the first 15 members, so sign up at the front desk. There is NO CHARGE for this clinic.
WOD
EMOM 8:
Odd: 5 Bench Press (185/135)
Even: 5 Deadlifts (315/225)
5 Min Test
Max Cals on Bike
WOD: Wed 07.27.2016 “Ready to Run”
NEWS
MEMBER APPRECIATION BBQ: PLEASE SIGN UP BY END OF DAY WEDNESDAY OR SHOOT US AN EMAIL IF WANT TO RSVP BUT CAN’T MAKE IT TO THE BOX.
As a thank you for being the most kick-ass fitness community around, Daybreak is hosting a BBQ & SOCIAL this Friday, July 29th at 6:30p (after the 5:30p WOD). Daybreak will provide all the grillables and sides dishes. You only need to bring a beverage of your choice. Member families are welcome… as we’ll have yard games galore! Please sign up at the front desk with number of guests so we can make sure we have enough eats.
#3GOALSTOBETTER CLINIC: Our 7th members-only clinic in our annual #3goalstobetter series is BEGINNER MUSCLE UPS! If you DO NOT have a muscle up, this clinic is for you. Coach Mel will teach you technique, progressions and training methods that will help you get that elusive first muscle up. Join us this Sunday, July 31st from 9:00-10:00a during Open Gym. (Open Gym is still on from 9-11a). Space is limited to the first 15 members, so sign up at the front desk. There is NO CHARGE for this clinic.
WOD
10 Rounds:
300 Meter Run
100 Meter Walk
Post Intervals to Comments.
WOD: Tue 07.26.2016 “Suck My Kiss”
NEWS
MEMBER APPRECIATION BBQ: As a thank you for being the most kick-ass fitness community around, Daybreak is hosting a BBQ & SOCIAL this Friday, July 29th at 6:30p (after the 5:30p WOD). Daybreak will provide all the grillables and sides dishes. You only need to bring a beverage of your choice. Member families are welcome… as we’ll have yard games galore! Please sign up at the front desk with number of guests so we can make sure we have enough eats.
#3GOALSTOBETTER CLINIC: Our 7th members-only clinic in our annual #3goalstobetter series is BEGINNER MUSCLE UPS! If you DO NOT have a muscle up, this clinic is for you. Coach Mel will teach you technique, progressions and training methods that will help you get that elusive first muscle up. Join us this Sunday, July 31st from 9:00-10:00a during Open Gym. (Open Gym is still on from 9-11a). Space is limited to the first 15 members, so sign up at the front desk. There is NO CHARGE for this clinic.
WOD
1,000 Meter Row
Then
30-20-10
Toes to Bar
Box Jumps (24/20)
Then
1,000 Meter Row
Post Time to Comments.
Compare Scores HERE.
WOD: Mon 07.25.2016 “Wildest Dreams”
NEWS
MEMBER APPRECIATION BBQ: As a thank you for being the most kick-ass fitness community around, Daybreak is hosting a BBQ & SOCIAL this Friday, July 29th at 6:30p (after the 5:30p WOD). Daybreak will provide all the grillables and sides dishes. You only need to bring a beverage of your choice. Member families are welcome… as we’ll have yard games galore! Please sign up at the front desk with number of guests so we can make sure we have enough eats.
#3GOALSTOBETTER CLINIC: Our 7th members-only clinic in our annual #3goalstobetter series is BEGINNER MUSCLE UPS! If you DO NOT have a muscle up, this clinic is for you. Coach Mel will teach you technique, progressions and training methods that will help you get that elusive first muscle up. Join us this Sunday, July 31st from 9:00-10:00a during Open Gym. (Open Gym is still on from 9-11a). Space is limited to the first 15 members, so sign up at the front desk. There is NO CHARGE for this clinic.
VITACOCO and VOSS SPARKLING WATERS now available in our fridge! VitaCoco comes in PURE, PINEAPPLE and PEACH MANGO flavors. VOSS comes in LEMON CUCUMBER and TANGERINE LEMONGRASS
To add any of these items to your monthly invoice, just check out on the kiosk (come see us or check your member manual for instructions on how to set up a PIN and check out!) or use the sign out sheet on the side of the fridge!
WOD
3 Rounds:
500 Meter Row
21 Burpees
12 Thrusters (95/65)
Post Time to Comments.
Compare Scores HERE
ENDURANCE
Row or Run
20 rounds
:90on/:60off
WOD: Sun 07.24.2016 Open Gym
Open Gym 9-11a
WOD: Sat 07.23.2016 “See You On The Other Side”
NEWS
- PURE (just coconut water)
- PINEAPPLE
- PEACH MANGO
Great source of electrolytes alone, or use the PURE with your POST-WOD PROTEIN for a well-rounded recovery elixir! $3.00 a carton.
- LEMON CUCUMBER
- TANGERINE LEMONGRASS
We also are carrying VOSS STILL WATER. Sparkling waters are available at $2.50 and Still at $2.00. And no, you don’t have to have your fancy pants on to enjoy a VOSS.
WOD
“See You on the Other Side”
4 Rounds:
20 Front Rack Lunge Steps (155/105)
400 Meter Run
Post Time to Comments.
Compare Scores HERE.
WOD: Fri 07.22.2016 “Release Me”
WOD
AMRAP 15:
10 Deadlifts (275/185)
20 Medball Sit Ups (20/14)
30 Box Jumps (24/20)
Post Rounds to Comments.
ENDURANCE
1 mile warm up run
10 hill sprints (10-15 sec w/VERY steep grade)
Walk down to rest
1 mile recovery run.
WOD: Thu 07.21.2016 “Paranoid”
WOD
20 Burpees
20 Hang Squat Snatches (135/95)
20 Bar Muscle Ups
20 Hang Squat Snatches (135/95)
20 Burpees
Post Time to Comments.
Compare Scores HERE