Core Engagement/Stability Seminar

Core Engagement/Stability Seminar
When: Sunday, July 15th 9am-10:30am
Where: CrossFit TILT II (31 Union Ave, Sudbury, MA)
For Who: Everyone!
Cost: FREE

CrossFit TILT II is proud to host Dr. Andrew Fiola and Dr. Bonnie Chung to speak about core engagement and stability during CrossFit and weight training. They will be discussing the thoraco-pelvic cannister and the spinal stability mechanism, from the diaphragm to the pelvic floor and how it affects the locomotor system and overall mechanics. Their aim is to help you hone in on this hub of stability and allow your body to move and train more safely and efficiently.

Wear athletic clothes and shoes as you will be moving around during this seminar.

Find more about Dr. Fiola HERE.
Find more about Dr. Chung HERE.

*If you plan on attending, please email Brian at

2018 Summer Internal Team Throwdown

2017 Internal Team Throwdown

2018 Internal Team Throwdown, Beer Mile, Potluck Information

Schedule for Saturday, June. 23rd Internal Team Throwdown:
8:00am to 9:00am – Gym opens (workout briefing at 8:45am)
9:00am Start – Internal Team Throwdown
*Beer Mile and Potluck to follow

Click HERE to view your teams. Each team will come up with a team costume or theme! If you need contact information for your teammates, please ask Brian.

Event 1 –
2 Rounds:

Partner 1
21 Dumbbell Thrusters
21 Burpees
200 Meter Run

Partner 2
15 Dumbbell Thrusters
15 Burpees
200 Meter Run

Partner 3
9 Dumbbell Thrusters
9 Burpees
200 Meter Run

*Partner 1 does full round, partner 2 does full round, partner 3 does full round, then repeat*

Weights @ 35/20/15/10#

Event 2 –
12 Minute Clock…
Max Weight Complex
9 Deadlifts
6 Hang Power Cleans
3 Front Squats
*each partner will establish a max weight sharing one barbell (35# bar)*

Event 3 –
3 Rounds:
30 Chest to Bar Pull-ups/Pull-ups/Jumping Pull-ups/Kettlebell Swings
30 Calorie Bike
30 Push-ups/Box Push-ups (30/24/20″)
30 Box Jumps (30/24/20″)
*break up the repetitions however you would like*

Each workout will have 3 heats. There will not be heat times. Once a workout ends, the next will start promptly afterwards.

The doors open on Saturday at 8:00am. I recommend getting to the gym early. We will go over standards for the workouts at 8:45am and get things rolling at 9:00am.

There will be a warmup area and athletes will be responsible for warming themselves up (no group warmups).

Official Rules for the CrossFit TILT Beer Mile:
At the call of 3, 2, 1, GO athletes will drink their first beer (Miller Lite). There is no shotgunning or funneling allowed. You must drink the beer from the can. Once you finish your beer, you must dump finished beer over your head and run 400 meters. If there is beer present you will be penalized 15 seconds. If an athlete throws up or urinates during the beer mile that athlete is out. Athletes will complete this couplet of 1 beer + 400m run x 4.

***Although the beer mile will be an amazing time and display of the utmost athletic prowess, please understand that we expect all participants to behave responsibly. We are all adults and you will be expected to act like it.  We all know it’s very illegal and very dangerous to drink and drive.  Please plan accordingly. You will absolutely not be able to drive immediately after doing this fun challenge. Get a ride. Uber. Ask a friend. Hang out for the awesome potluck for a few hours. But no driving. No exceptions. Let’s be smart and have some fun, but let’s do it safely.  If at any time, you want to stop, STOP.  Who will take down TILT II’s 2017 Beer Mile Champion, Coach Erin?!?!

After the Beer Mile, we will start the potluck…We would love it if people would bring a dish (doesn’t have to paleo) and/or something to drink.

See you all then!!

2018 Internal Team Throwdown TEAMS

Check out the Internal Throwdown teams below! Start organizing your team costumes! If you need contact info, please reach out to Brian at

Team 1
Dom S
Fairlee F

Team 2
Nate M
Greg G
Nicole F

Team 3
Heather G
Katrina D
Scott K

Team 4
Ana A
Anne Y
Scott C

Team 5
Pat G
Nadia A
Tracey P

Team 6
Kerri H
Dale T
Jenny B

Team 7
Chantal B
Jen C
Natalie B
Josh B

Team 8
Erin K
Jess B
Eddy D

Team 9
Barry C
Berkeley O
Mike W

Team 10
Chris C
Pam Z
Robbie S

Team 11
Christie C
Josh W
Nathalie C

Team 12
Alex A
Calum D
Logan P

Team 13
Sean T
Ally C
Brady S

Team 14
Kelsee H
Mark A
Natalie L

Team 15
Dave K
Alex B
Jo A

Team 16
Brian S
Sue C
Jamie D

Team 17
Ashley P
Jon A
Cam T

Team 18
Brian K
Charlene N
Paul D
Ben P

Team 19
Makayla W
Brooks C
Lianne C

Team 20
Kevin B
Jen D
Justin C

Team 21
Rodrigo A
Meritza K
Liza D

Team 22
Maureen M
Daphna C
Zackary D

Team 23
Natalie T
Marc S
Johnny B

Team 24
Peter W
Carie F
Scot G

Summer Shred Nutrition Challenge 2018

TILT II Summer Shred Nutrition Challenge

When: Monday, May 14th – Friday, June 22nd

Cost: $20
InBody Scale Dates
Weigh-ins: Friday, May 11th + Saturday May 12th
Weigh-outs: Wednesday, June 20th + Thursday June 21st (1/2 Day)
Baseline Workout: Monday, May 14th during all classes
The Winner:
– Body fat percentage / weight loss
– Benchmark workout
*There will be NO point system for this challenge
Week 1 – No Alcohol/No Sugar Detox (May 14th – May 20th)
This week will serve as a 1-week detox period. During this week we will focus on eliminating ALL processed sugar and alcohol from our diets. This is the only week that will have restrictions. Moving forward into weeks 2-6, we recommend trying to keep these habits going.
Week 2 to Week 6 – Eat 800 grams of fruits and/or vegetables a day (May 21st – June 22nd)
Additional details regarding the challenge (weeks 2-6 specifically) can be found below..
The 800g Challenge- Click HERE.
Meal Planning Tips – Click HERE.
Food Scale – Click HERE.

February Olympic Weightlifting Seminar

Olympic Weightlifting Seminar

When: Sunday, February 11th @ 7:30am-9:30am
Where: CrossFit TILT II (31 Union Avenue, Sudbury, MA)
For Who: All TILT Sudbury and Waltham Members
Cost: $30

Feeling stagnant in your lifting mechanics?  Looking to clean up some of your movement before the CrossFit Games Open so you can crush some heavy weights? Want to learn how to be more efficient with barbell movement and cycling? We’ve got an Olympic Weightlifting Seminar for beginner and intermediate athletes coming your way!

Learn the finer points of mechanics of the clean and jerk and the snatch as well as useful tips for barbell cycling as it applies to CrossFit as a sport.

Hosted by Coach Eamon, 2015 USA Weightlifting American Open Qualifier (he’s really done everything!), and USAW Level 2 Sport Performance Coach.

If you are interested in the Olympic Weightlifting Seminar, please email Brian at (Sudbury) or Max at (Waltham) to reserve your spot. We will be taking the first 15 people from Sudbury and first 15 people from Waltham.

Bulletproof Shoulder Seminar 2/4/18

Bulletproof Shoulder Seminar

When: Sunday, February 4th at 9:00am-10:00am
Where: CrossFit TILT II (31 Union Avenue, Sudbury)
For Who: Everyone!!
Cost: FREE!

CrossFit TILT II is proud to host Andrew Millett to speak about shoulder strength, stability, and mobility. His seminar is designed to help keep athletes healthy and for them to continue to workout safely. He will discuss the anatomy of the shoulder, signs and symptoms of injuries, how to prevent injuries, and will bring athletes through various mobility, stability, and strength exercises.

Andrew Millett MSPT, SFMA, CSCS is a sports orthopedic physical therapist with a background in Strength and Conditioning.  He is the owner of Move Strong Physical Therapy, LLC.  His practice uses a combination of manual therapy (dry needling, soft tissue mobilization, etc.), exercise, and strength training to help athletes of all ages and abilities move and feel better.  He has worked with athletes ranging from middle school age up to the professional and Olympic ranks.

If you have any questions, feel free to reach out to Brian at

TILT Waltham/Sudbury January Nutrition Challenge

TILT Waltham/Sudbury Nutrition Challenge

When: Monday, January 8th – Sunday, February 11th
Who: TILT Waltham and Sudbury Members!
Cost: $25
*sign-up sheet at front desk

Saturday, January 6th
Sudbury: 6:45am-9am
Waltham: 6:45am-10am
Sunday, January 7th
Sudbury 9am-11am
Waltham 9am-12pm

*Erin will be doing Waltham’s weigh-ins while Nicole will be doing all weigh-ins at Sudbury. 

Baseline WOD: Monday, January 8th (all classes)

The Winner:
The top performer will be selected based on:
-Score- points from daily nutrition log
-Measurement improvements- weight and body fat percentage
-Performance gains- Baseline workout vs retest

From January 8th to February 11th we will rally TILT Waltham & Sudbury for a joint nutrition challenge. During these five weeks we will attempt to reset our bodies after the holidays and increase our fitness. The five-week challenge will start with a one-week detox from sugar and alcohol followed by four weeks of measuring the quality and quantity of our food. The number of meals you consume will be determined by your shirt size and goals. In addition to focusing on our food intake, there will be bonus challenges announced throughout that will focus on other habits to help increase our fitness and health.

Be sure to join our Facebook group – “TILT Waltham/Sudbury January Nutrition Challenge”. Announcements, updates, and bonus challenges will be posted throughout the week on our Facebook page. If you do not have Facebook, we will also be making announcements on our WOD Blog and in class. As always, Nicole and Erin will be there to help!! If you have any questions regarding the challenge, please email Nicole at or Erin at


We will be tracking daily points on an excel spreadsheet. The spreadsheet will be posted on both gyms’ front desk monitor. You can also access the link HERE.

Week 1:
1 point for eating real food (No sugar or alcohol)
1 point for completing a workout at TILT (maximum 6 per week)
1 point for completing the bonus challenge

Weeks 2-5:
1 point for eating real food (approved foods list)
1 point for eating not too much (number of containers)
1 point for completing a workout at TILT (maximum 6 per week)
1 point for completing the bonus challenge

Real food was once alive and doesn’t come from a box or container. If it has a long shelf life and is a man-made, edible, food-like substance; not food.
Not too much means 3-5 meals a day, no seconds and no snacking. We will rely on the portion controlled containers to measure our food for this challenge.
Workout to increase your health and reach your fitness goals. Maximum of 6 workouts per week (one rest day per week).

Bonus Challenges will be announced periodically throughout the five-weeks. They will focus on lifestyle habits that help us increase our health, track our progress, and improve our wellbeing. Facebook videos will be posted explaining the bonus challenge specifics for that week. They will consist of the following:
Week 1: Tracking workouts
Week 2: Consuming enough water
Week 3: Sleeping enough for adequate recovery
Week 4: Spending 10 minutes per day stretching/mobility
Week 5: Tracking, water, sleep, and stretching/mobility

Food List:

Protein will go in one of the small compartments of your tray. The leaner the better. Grass-fed and organic are ideal. Wild-caught cold water fish are the best.

Carbs will go in the other small compartment. We want to have nutrient-dense carbohydrates. Fruits and these starchy carbs will do that for us.

Vegetables will go in the large part of your container. Each meal must have at least this many vegetables. Diversify what vegetables are on your plate from meal to meal to ensure you are getting all the nutrients your body needs.

A serving of fat is the size of your thumb, about one tablespoon. Here are the healthy options like avocado, olive and avocado oil, and nuts.


How many trays?

*A full container refers to a container stuffed as full as possible while still being able to close the lid. A normal container is one that is not packed full but you still fill each compartment.

*Veggies go in the large compartment, protein in one of the small compartments, and carbs in the other small compartment. You are allowed a thumb size of fat, 1 tbsp of fat, or 1 small handful of nuts as your fat. We will be providing everyone with 2 containers each.

*As with any nutrition plan, this is a starting point. You won’t know how your body will respond in advance, so stay flexible and open minded. We will adjust your portions based on your hunger, fullness, and other important goals.

Pre/Post Workout
This is based on your personal goals. Protein shakes will be allowed within 30 minutes of your workout. Although it is not required, it is important you are getting adequate fuel throughout the day to speed recovery and restore glycogen levels. However, if weight loss is your goal- we recommend sticking to whole foods and consuming a meal within 1-2 hours of your workout. Recommendations:
Weight loss: Skip the shake unless you haven’t eaten in a while.
Maintain/Increase performance: listen to your body. If you are having a hard time eating a meal within 2 hours after your workout, grab a shake and some starchy carbs to replenish after your workout.

“What about” Foods
These are foods that people commonly ask about. “What about this food?” is the question we get all the time.
-No cold cuts or cured meats
-No almond or coconut milk
-Up to one cup of Unsweetened almond milk per day is allowed
-No canola or vegetable oil
-No honey, agave, maple syrup, stevia, or sweeteners of any kind
-Nut butters must have no added ingredients other than salt
-Condiments such as balsamic, red wine, and apple cider vinegar, mustard, hot sauce, spices, seasonings, and herbs are ok. Be sure to check the ingredients for sugar.
-Dressings can be used as long as the ingredients on the label are seen on the food list. No added sugars or other oils.
-Coffee and tea are permitted without any dairy or sweeteners
-Seltzers are permitted
-Snacking on raw veggies in between meals is permitted

Travel WODs
*If you want other travel workouts, please reach out to Erin at*

50 or 100 Burpees for time
Death by Burpees – 1st minute= 1 burpee, 2nd minute=2 burpees, 3rd minute=3 burpees, ect… see how high you can climb!
Deck of Cards! Ace=1 min plank, Hearts=burpees, Clubs: air squats or lunge, Diamonds=situps, Clovers=pushups
3 Rounds For Time: Run 800m, 20 Squats, 20 Push ups, 20 Squats
4 Rounds For Time: Run 400 meters, 50 air squats
Annie- 50-40-30-20-10 Double Unders and Situps
Annie with burpees- 50-40-30-20-10 Double Unders and 25-20-15-10-5 Burpees
2-2-2,4-4-4,6-6-6, ect… Air Squats, Push-ups, Sit-ups
Tosh Sprints – 3 Rounds – 200 meter run (rest 1 min), 400 meter run (rest 1:30), 600 meter run (rest 2 min)
7 Rounds For Time: 10 Pushups 20 Sit ups 30 Squats
For Time: 300 Air Squats
5 Rounds For Time: Run 200m Run 10 Burpees
3 Rounds For Time: Run 400m 30 Pushups
4 Rounds For Time: 10 Handstand Pushups Run 200m
AMRAP 12: 10 Burpees, 15 Sit ups
10-9-8-7-6-5-4-3-2-1 reps of burpees and a 100 meter sprint between each set
21-15-9 for time of:  Burpees, Air Squats and Pushups
For Time: Run 1, 2 or 3 miles for time
“Tosh” 3 rounds of 200, 400, 600m run – rest equal running time
5 Rounds For Time: Handstand 30 seconds 30 Squats
In 10 minutes complete 1 mile run and as many burpees as possible
5x400m Run, 1 minute rest
10x100m sprints, Every minute on the minute.
24 – 21-18-15-12-9-6-3 reps of Chest slap push ups and Jumping squats
Tabata Squats, Push ups, Burpees and/or Sit ups
10 Rounds of:  Handstand hold for :20, bottom of the squat hold :40 minute
For Time: 100 Pushups
3 Rounds: 50 Situps Run 400m
10 Rounds For Time: 10 Walking Lunges 10 Pushups
Lunge 400m for time
4 Rounds For Time: Run 400m 50 Air Squats
10 Rounds For Time: 10 Pushups 10 Squats
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
For Time: Run 800m 100 Air Squats Run 800m

Dumbbell WODs:
3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
“Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)

December Gymnastics Seminar

December Gymnastics Seminar
When: Sunday, December 3rd 9am-11:30am
Where: CrossFit TILT II, 31 Union Ave., Sudbury MA
Who: Beginner and intermediate athletes (for those looking to get their first pull-up, become more efficient stringing multiple pull-ups/toes to bar, and for those that want to improve their overall gymnastic movements)
Cost: $30/person

Want to learn the basics of gymnastics and how to appropriately scale a workout to get the same stimulus as it was designed while not feeling “left out” and still seeing progress in your gymnastics movements?

Come out to CrossFit TILT II in Sudbury to learn basic gymnastics from Coach Eamon Coyne-member of the CrossFit Gymnastics seminar staff, affiliate owner, and the 38th fittest 35-39 Masters Male in the world in 2017. Topics covered will be body shapes and mechanics, pull mechanics and scaling and stimulus, push mechanics and scaling for stimulus, toes to bar development, proper prep and cool down, and shoulder health and development. We will talk about programming and accessory work to build gymnastics.

This seminar will be on Sunday, December 3rd and will last 2.5 hours. The cost for the seminar is $30 per person. (your account will be charged through TRIIB) Space is limited to 15 participants from TILT Waltham and 15 participants from TILT II. Registration will open on Monday, November 20th at 8:30am. The first 15 people from TILT II to email Brian at on Monday at or after 8:30am will be accepted for the seminar.


CrossFit TILT Referral Program

**NEW CrossFit TILT Referral Program**
Refer a friend, get $50 off your next monthly membership! This offer goes until the end of the year!

Here’s how it works:
1. Bring a friend to a FREE class any Thursday to show them why you love CrossFit TILT!
2. If your friend signs up for a monthly membership, (CrossFit or BootCamp) you will receive a $50 credit towards your membership dues!*
3. Repeat!
-There is no limit to how many people you can refer! Remember, the more you refer, the more you can earn!

*The $50 referral credit will be applied to the month following your friends’ first FULL month of membership payment. Example: if a friend signs up on 11/14/17, and continues in December, the $50 credit will be applied to your 1/1/18 membership.

Have your friend check out our Getting Started Process on the TILT Website!

Injury Prevention Seminar 11/5/17

Dr. Sean Rockett

Injury Prevention Seminar
When: Sunday, November 5th at 10:00am-11:00am
Where: CrossFit TILT II (31 Union Avenue, Sudbury, MA)
Cost: $20 suggested donation (procedes to be donated to the Family Nuturing Center – cash only please)
Who: Anyone! Open to the public!

CrossFit TILT II is proud to host Dr. Sean Rockett to speak about CrossFit safety, ways to prevent injuries, and how to rehab existing injuries.

Dr. Sean Rockett will be at CrossFit TILT II to speak about CrossFit safety and ways to prevent CrossFit injuries. His lecture is designed to help keep athletes healthy and for them to continue to WOD safely. He will discuss the anatomy of the body, mechanisms of injury, and signs and symptoms of injuries. Topics will include ways to recognize injuries, what to do if you have them, and how to treat them.

Dr. Rockett is an orthopedic surgeon and senior partner at Orthopedics New England operating at New England Baptist, Newton-Wellesley and Metrowest Hospitals.  A certified  Level 1 Trainer and Open competitor, he has been CrossFitting since 2007 at CrossFit New England. Dr. Rockett has cared for many elite athletes including Regionals and Games competitors. He is on the Medical Team for the CrossFit Games and is Orthopedic adviser to Crossfit, Inc.

There is a $20 suggested fee for this seminar. Proceeds will be donated to the Family Nurturing Center (FNC). Funds raised will benefit nurturing parenting and family support programs, which strengthens families and prevents child abuse and neglect. Your contribution will help FNC provide free programs – home visiting, parent-child playgroups, and parenting education – in Boston neighborhoods.

*If you plan on attending, please email Brian at

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