Tuesday 12.11.18

Sue aka CrossFit Sue aka CFS

Bertha Blast
3 Rounds:
30 Dumbbell Snatches (50/35#)
30 Toes to Bar

Post times to comments.

WOD Guidance
All the grip in today’s workout! Pick a dumbbell you can cycle for 20+ reps when you’re fresh.
Break the toes to bar early and often.
Small manageable sets is the name of the game.

Box Brief
****No 630pm class tomorrow, Wednesday (12/12)***

Holiday Schedule:
12/24 – Open Gym 7am to 12pm
12/25 – Gym Closed
12/26 – Open Gym 9am to 12pm
12/31 – 530am, 630am, 830am, 930am, 1230pm
1/1 – Gym Closed
1/2 – Regular Schedule

Monday 12.10.18

Molly

Kid Klutch
4 Rounds:
AMRAP 5
1,000 Meter Row
Max Burpee Box Jumps (24/20″)
Rest 5:00

Post scores to comments. Score is total burpee box jumps.

WOD Guidance
No PRs on your 1k rows today. Your pace on the rower should be at or around your 2k pace.
Pick a distance on the row that will allow you to have at least :30 to :45 on the burpee box jumps.
Sprint the burpee box jumps knowing you have five minutes of rest after finishing.

Box Brief
– No 630pm class on Wednesday (12/12)
– The 300 Challenge is coming in January…

Holiday Schedule:
12/24 – Open Gym 7am to 12pm
12/25 – Gym Closed
12/26 – Open Gym 9am to 12pm
12/31 – 530am, 630am, 830am, 930am, 1230pm
1/1 – Gym Closed
1/2 – Regular Schedule

Sunday 12.9.18

Sunday Yoga at 8am!

Frogger
6 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Run

Post times to comments.

WOD Guidance
Pace the first few rounds with a good push at the end!

Box Brief
– Last day to signup for the Holiday Party is today (12/9)
Click HERE for more details!
– No 630pm class on Wednesday (12/12)
– The 300 Challenge is coming in January…

Holiday Schedule:
12/24 – Open Gym 7am to 12pm
12/25 – Gym Closed
12/26 – Open Gym 9am to 12pm
12/31 – 530am, 630am, 830am, 930am, 1230pm
1/1 – Gym Closed
1/2 – Regular Schedule

Saturday 12.8.18

Ray

Barbara
5 Rounds:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Squats
Rest 3:00 between rounds.

Post time to comments. Compare scores HERE.

WOD Guidance
Classic benchmark today!
Lots of reps!
Break pull-ups and push-ups early.

Box Brief
– Last day to signup for the Holiday Party is this Sunday (12/9)
Click HERE for more details!
– No 630pm class on Wednesday (12/12)
– The 300 Challenge is coming in January…Stay tune for details

 

Friday 12.7.18

Pat

Quince
5 Rounds:
15 Box Jumps (24/20″)
15 Kettlebell Swings (53/35#)

Post times to comments.

WOD Guidance
Quick sprint workout today! Find a weight on the kettlebell that you can do 15 repetitions with unbroken throughout your rounds.

Box Brief
The TILT Holiday Party is coming soon! Get signed up at the front desk!
Click HERE for more details!

Thursday 12.6.18

Sean

Today is Bring a Friend Day!

The Powerpuff Girls
Teams of 3
50-40-30-20-10
Calorie Row
Calorie Bike
Calorie Ski

Post times to comments.

WOD Guidance
Find your workout buddy! Sprint when its your turn!

Box Brief
– Last day to signup for the Holiday Party is this Sunday (12/9)
Click HERE for more details!
– No 630pm class on Wednesday (12/12)
– The 300 Challenge is coming in January…Stay tune for details

Wednesday 12.5.18

November Member of the Month.. Ana!!

Morbid Grimsby
AMRAP 20
Up Ladder..
1 Power Clean (205/145#)
1 Handstand Push-up
1 Rope Climb
2 Power Cleans (205/145#)
2 Handstand Push-ups
1 Rope Climb
3 Power Cleans (205/145#)
3 Handstand Push-ups
1 Rope Climb

*Continue adding 1 repetition to the power cleans and handstand push-ups.
Rope climbs stay the same at 1 repetition throughout the workout.

Post rounds + reps to comments.

WOD Guidance
High skill and heavier weights!
Singles on the power cleans.
Find a modification on the handstand push-ups that will allow you to do 5 to 7 reps unbroken when you’re fresh.
Today is a great day to work on your J technique!

Box Brief
– Last day to signup for the Holiday Party is this Sunday (12/9)
Click HERE for more details!
– No 630pm class on Wednesday (12/12)
– The 300 Challenge is coming in January…Stay tune for details

Congrats to our November Member of the month, Ana!
Find more about Ana below…

1. How long have you been doing CrossFit for? How did you get started?
I started Crossfit about 2 1/2 ago when Rod made me do it, i refused for a while until My previous Crossfit was running a promotion on Groupon, so I end up going since it was only 2 months but then i never left . hehehhe

2. What is your best or favorite memory at TILT?
My best memory about Tilt is when i walked in for the first time Terri made me feel so welcome and made so easy for me to stay.

3. You have done a lot of Spartan races in the past year.. what do you love about them?
What keeps you going back for more? Spartan races are really fun, I love the feeling of accomplishment and I love that we always make it fun and not competitive.

4. You just got a new puppy! Tell us a little bit about her..
Ooooh Zoe! Its just like taking care of a baby. Zoe was a gift to Luana for early Xmas since shes being asking for a puppy for a while now. She’s such a sweet puppy and a lotttt offf work!

5. If you could travel to any place in the world, where would you go?
Any place thats sunny and warm and i can drink margaritas by the beach!

6. Tell us 3 things we might not know about you..
Mmmm..
1- I came from Brasil when I was 17 Years old
2- I rode horses when younger ( 3 barrel races competition, i earned few medals and trophy from it)
3- Rod and I were really good friends before he fell in love with me hahahaha

Tuesday 12.4.18

Vicki

Weightlifting Tuesday!!

Thruster
5 – 4 – 3 – 2 – 1

then…

Blast Off
21-15-9
Thrusters (95/65#)
Lateral Burpees Over Bar

Post loads and times to comments.

WOD Guidance
Build up on the thruster to a heavy single. On the conditioning piece, find a light weight on the barbell and sprint!

Box Brief
The TILT Holiday Party is coming soon!
Click HERE for more details! Sign-up at the front desk.

Monday 12.3.18

Kent

Poppy
60 Double Unders
30 Dumbbell Snatch (50/35#)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatch (50/35#)
60 Double Unders

Post times to comments.

WOD Guidance
Find a variation on each double under set that can be completed in under a minute, a weight on the snatches that could be done unbroken, and a variation on the toes to bar that you could do a set of 10 unbroken when fresh.

Box Brief
Congratulations to the Committed Club Members for November! The winner of this month’s raffle is: Alex Babitsky!

Committed Club
Daphna Cox 30
Dale Tapply 27
Jamie Denn 24
Tracey Parker 24
Nadia Abuelezam 23
Paul Duddy 23
Kristen Leonard 23
Emily May 23
Ana Lucia Azevedo 22
Lianne Castelli 22
Rodrigo Deazevedo 22
Elise Kumar 22
Will McCart 22
Charlene Nassa 22
Marc Symington 22
Alex Babitsky 21
Sue Ciaffoni 21
Jennifer Concetti 21
Fairlee Fabrett 21
Shonda Morris 21
Lisa Polesello 21
Sarah Troiano 21
Calum Dudgeon 20
Bob Haarde 20
Silmara Goulart Perozin 20

Sunday 12.2.18

Jo

Pick Six
6 Rounds:
10 Dumbbell Strict Presses (35’s/20’s)
15/12 Calorie Bike
20 AbMat Sit-Ups

Post times to comments.

Box Brief
The TILT Holiday Party is coming soon!
Click HERE for more details! Sign-up at the front desk.

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