Tuesday 3.19.24

Bigger, Faster, Stronger
“AMRAP 12
2/4/6/8/10
Power Snatch @ 95/65
200m Run

Immediately Into…

12:00 Clock:
Find A Heavy Double Power Snatch “

Box Brief:
-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday in March at TILT Sudbury from 12pm-2pm.

– Sunday Sweat Class – Sunday March 17th @ 8:30am-9:30am in Sudbury

-Pop up Yoga Class Sunday. March 24th at 8am @TILT Waltham

Monday 3.18.24

Chieftain
AMRAP 3 x 5
15 Wall Balls @ 20/14
12 Toes To Bar
9 Hang Power Cleans @ 135/95
-Rest 1 Min-

Box Brief:
-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday in March at TILT Sudbury from 12pm-2pm.

– Sunday Sweat Class – Sunday March 17th @ 8:30am-9:30am in Sudbury

Saturday 3.16.24

Kevo!

Teams of 2
Full Round Then Switch
AMRAP 30
5 Deadlifts @ 275/185
13 Push-ups
9 Box Jumps @ 24/20

Workout Guidance

 Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary

Box Brief:
-March Gymnastics Classes – Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday in March at TILT Sudbury from 12pm-2pm.

– Sunday Sweat Class – Sunday March 17th @ 8:30am-9:30am in Sudbury

Thursday 3.14.24

Run, Baby, Run
30 min Clock
Row or Bike Max Meters
Every 3 min = 200m Run

Workout Guidance
First day back running! Let’s shake the rust off and have some fun!

Box Brief:
-TILT Affiliate Cup – March 1st-18th.
Open workouts will be held every Friday during all classes as well as “Friday Night Lights” at 5:30pm.
Have fun and earn points for your team! Click HERE for details.

-March Gymnastics Classes – Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday in March at TILT Sudbury from 12pm-2pm.

– Sunday Sweat Class – Sunday March 17th @ 8:30am-9:30am in Sudbury

Wednesday 3.13.24

Downstream
For Time:
27-21-15-9
Power Cleans @ 95/65
Burpees

Workout Guidance
A good old fashioned burner today! Big sets on the power cleans and fast burpees is the name of the game. You might need cool off in a river and float downstream like Huck and Tom.

Box Brief:
-TILT Affiliate Cup – March 1st-18th.

Open workouts will be held every Friday during all classes as well as “Friday Night Lights” at 5:30pm.
Have fun and earn points for your team! Click HERE for details.

-March Gymnastics Classes – Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday in March at TILT Sudbury from 12pm-2pm.

– Sunday Sweat Class – Sunday March 17th @ 8:30am-9:30am in Sudbury

Tuesday 3.13.24

 

Tracey!

Blinky, Pinky, Inky & Clyde
“6 Rounds Of:
1:00 Calories
1:00 Handstand Walk or Handstand Hold
1:00 Double Unders/Crossovers/Double Under Crossovers
1:00 Rest”

Workout Guidance
“Boo! Don’t be afraid of these cute little ghosts. Just like Pac-Man you’re going to eat up these skills and keep it moving. Lots to work on today so let’s have some fun!

Box Brief:
-TILT Affiliate Cup – March 1st-18th.
Open workouts will be held every Friday during all classes as well as “Friday Night Lights” at 5:30pm.
Have fun and earn points for your team! Click HERE for details.

-March Gymnastics Classes – Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday in March at TILT Sudbury from 12pm-2pm.

-Sunday Sweat Class – Sunday March 17th @ 8:30am-9:30am in Sudbury

Monday 3.11.24

Mondays Multiplex
Work Up To A Heavy Complex Of…
3 Deadlifts
2 Front Squats
1 Shoulder To Overhead

Then…

3 Rounds Of:
9 Deadlifts
9 Toes To Bar
6 Front Squats
6 Chest To Bar Pull-Ups
3 Shoulder To Overhead
3 Bar Muscle-Ups
#= 185/135

Workout Guidance
Is there anything better than a multiplex? Games, bowling, darts, pool, and whatever else your heart desires. Well today we have a workout multiplex. All the barbell movements and all the gymnastics pulling. Things are programmed a little heavier today so pick a weight you can do each barbell piece unbroken.

Box Brief:
-TILT Affiliate Cup – March 1st-18th.
Open workouts will be held every Friday during all classes as well as “Friday Night Lights” at 5:30pm.
Have fun and earn points for your team! Click HERE for details.

-March Gymnastics Classes – Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday in March at TILT Sudbury from 12pm-2pm.

Sunday Sweat Class – Sunday March 17th @ 8:30am-9:30am in Sudbury

Saturday 3.9.24

Mike!

Teams of 2
30 Min Clock:
20 DBL DB/KB Push Press @ 50’s/35’s
30 DBL DB Box Step Ups @ 50’s/35’s + 24/20″
40 Cal Bike
50 Sit-Ups

Box Brief:
-TILT Affiliate Cup – March 1st-18th.
Open workouts will be held every Friday during all classes as well as “Friday Night Lights” at 5:30pm.
Have fun and earn points for your team! Click HERE for details.

-March Gymnastics Classes – Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday in March at TILT Sudbury from 12pm-2pm.

-Pop-Up Yoga Class.
Sunday, March 24th at 8am @ TILT Waltham.

Friday 2.9.24

Open Workout 24.2
AMRAP 20
300m Row
10 Deadlifts @ 185/125#
50 Double Unders

Box Brief:
-TILT Affiliate Cup – March 1st-18th.
Open workouts will be held every Friday during all classes as well as “Friday Night Lights” at 5:30pm.
Have fun and earn points for your team! Click HERE for details.

-March Gymnastics Classes – Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday in March at TILT Sudbury from 12pm-2pm.

-Pop-Up Yoga Class.
Sunday, March 24th at 8am @ TILT Waltham.

Sunday Sweat Class – Sunday March 17th @ 8:30am-9:30am in Sudbury

Thursday 3.7.24

Rowathalon
On The 6:00 x 5
500m Row
1000m Bike

Box Brief:
-TILT Affiliate Cup – March 1st-18th.
Open workouts will be held every Friday during all classes as well as “Friday Night Lights” at 5:30pm.
Have fun and earn points for your team! Click HERE for details.

-March Gymnastics Classes – Every Sunday in Sudbury @ 10:00am-11:30am.
$20 per session. No pre-signup needed!

-Saturday Team Throwdowns.
Looking for some extra fitness and fun with friends?
Coach Stephen will be hosting team workouts every Saturday in March at TILT Sudbury from 12pm-2pm.

TEAMWORK • INTEGRITY • LEADERSHIP • TOUGHNESS

31 UNION AVE, SUDBURY, MA 01776 | Tel: (978) 443-8637 | INFO@CROSSFITTILT.COM

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