Tuesday 10.24.17

Emily

“Kelen Helly”
1 round of Kelly
2 rounds of Helen
1 round of Kelly

1 Rond of Kelly= 400 Meter Run, 30 Box Jumps (24/20″), 30 Wall Balls (20/14#)
1 Round of Helen= 400 Meter Run, 21 Kettlebell Swings (53/35#), 12 Pull-ups

Box Brief
Injury Prevention Seminar going down on Sunday, Nov. 5th! For more details, click HERE.

Monday 10.23.17

Pat

“Power Down”
21 – 15 – 9 – 15 – 21
Clean and Jerks (95/65#)
Row for Cals
Post times to comments.
Box Brief
Phase 2 of the Nutrition Challenge starts today!!

Congrats to Liza on running the Marine Corps Marathon this weekend!

Sunday 10.22.17

The Hammer

Sunday 10/22 Schedule:
Open Gym 7am-12pm
*No Yoga or Kids’ Class today*

Box Brief
There will be no Yoga and no Kids’ Fitness class today. Open Gym will be from of 7am-12pm. We will be sharing the gym with the Comp Train Camp beginning at 8:30am.

Saturday 10.21.17

Mark

“Rock the Boat”
AMRAP 30
500 Meter Row
400 Meter Run
3 Rounds of Cindy

1 Round of Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats

Post rounds + reps to comments.

Box Brief
There will be no Yoga tomorrow and no Kids’ Fitness class. Open Gym will be normal hours of 9am-12pm. We will be sharing the gym with the Comp Train Camp during these hours.

Friday 10.20.17

Sara

“Dead Ahead”
4 Rounds:
21 Deadlifts (135/95#)
15 Hang Power Cleans (135/95#)
9 Push Jerks (135/95#)

Post times to comments.

Box Brief
Injury Prevention Seminar
What: Seminar on CrossFit safety, ways to prevent injuries, and how to rehab existing injuries.
When: Sunday, November 5th at 10:00am
Where: CrossFit TILT II
Cost: $20 Donation (cash only -procedes will be donated to the Family Nurturing Center)
Click HERE to find out more details.

Thursday 10.19.17

 
Today is Free Class Thursday! Bring a friend!
“Family Feud”
Class Divides Into Teams
AMRAP 20
50 Meter Prowler Push (empty)
100 Meter Plate Run (45/25#)
200 Meter Run
*Athletes move through in order. As soon as athlete clears prowler station, next can start.
*Score is total number of rounds as a team
Post team names and rounds to comments.
Box Brief
We will be hosting an Injury Prevention Seminar on Sunday, November 5th at 10am.
Click HERE for more details.

Wednesday 10.18.17

Marc

“Shipwreck”
AMRAP 4:
27 Calorie Row
27 Box Jump Overs (24/20″)
27 Chest to Bar Pull-ups
Rest 4:00

AMRAP 4:
21 Calorie Row
21 Box Jump Overs (24/20″)
21 Toes-to-Bar
Rest 4:00

AMRAP 4:
15 Calorie Row
15 Box Jump Overs (24/20″)
15 Pull-ups

Post scores to comments.

Box Brief
Congrats to Fairlee and Theo on their new baby girl!!
Julietta Fabrett Murray – born October 10, 2017

Tuesday 10.17.17

Danny

Power Snatch
Build to a Heavy Single

Then…

“Isabel”
30 Snatches (135/95#)

Post loads and times to comments.

Box Brief
**Save the Date**
Injury Prevention Seminar
When: Sunday, November 5th at 10:00am-11:00am
Where: CrossFit TILT II
Cost: $20 suggested donation (procedes to be donated to the Family Nuturing Center – cash only please)
Click HERE for more details.

Monday 10.16.17

Happy Belated Birthday to Coach Erin, the 2017 Beer Mile Champ!!

Fall Nutrition Challenge Benchmark
For Time:
400 Meter Run
50 Wall Balls (20/14#)
400 Meter Run
50 Burpees
400 Meter Run
50 Wall Balls (20/14#)
400 Meter run

Post times to comments.
Nutrition Challenge participants – make sure to post your time!

Box Brief
Day 1! Let’s do this! Track you daily points HERE.
Review Nutrition Challenge guidelines HERE.

 

Sunday 10.15.17

Alex

Sunday Open Gym Schedule
Yoga 8am-9am
Open Gym 9am-12pm
Kids’ Fitness Class 12:30pm-1:30pm

“Sitting Pretty”
50 AbMat Sit-Ups, 200m Run, 100m Prowler Push (empty sled)
40 AbMat Sit-Ups, 200m Run, 100m Prowler Push
30 AbMat Sit-Ups, 200m Run, 100m Prowler Push
20 AbMat Sit-Ups, 200m Run, 100m Prowler Push
10 AbMat Sit-Ups, 200m Run, 100m Prowler Push

Post times to comments.

Box Brief
Final Nutrition Challenge weigh-ins will take place today from 9:00am-12:00pm. Our benchmark workout will take place on Monday 10/16 during all classes.

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