Saturday 2.23.19

Team Boats ‘N Hoes

Highway to Hell
Teams of 2
200 Double Unders
100 Toes to Bar
200 Double Unders
100 Hang Power Cleans (135#/95#)
200 Double Unders
100 Handstand Push-ups

Post team names and times to comments.

WOD Guidance
Find a buddy to fire up today’s team workout with! Think small, manageable sets for all movements.

Box Brief
Sign-ups for the Fit for Life Challenge are up at the front desk!
Click HERE for all the info!

Friday 2.22.19

Team Four Loko

Open Workout 19.1
AMRAP 15
19 Wall Balls (20/14#)
19 Calorie Row

Post rounds + reps to comments. Click HERE to view all standards.

If you are signed up for the Open, remember to submit your scores online.

WOD Guidance
Break the wall balls into manageable sets. Find a steady pace on the rower from the start.

Box Brief
Sign-ups for the Fit for Life Challenge are up at the front desk!
Click HERE for all the info!

Tonight, Friday, 2/22 @ 5:30pm – Friday Night Lights
The CrossFit Games Open starts today…interested in signing up? Click HERE.
Every Friday, during all classes, we will be taking on the open workout.
We will be doing Friday Night Lights at 530pm for the next 5 weeks!

Thursday 2.21.19

Papa Len and the Boys at the Gronk Rowathon!

Today is Bring a Friend Day!

Thunderstruck
5 Rounds:
500 Meter Row or 500 Meter Ski or 1000 Meter Bike
Rest :90 between rounds

WOD Guidance
Push the pace knowing that you have :90 of rest following each interval.

Box Brief
Sign-ups for the Fit for Life Challenge are up at the front desk!
Click HERE for all the info!

Last day of our February Vacation Kids Class is today!!
Who: Children ages 4-6 years old
Where: 31 Union Avenue, Sudbury, MA
When: Monday 2/18 – Thursday 2/21 @ 11am-1145am (4 classes)
Cost: $15/class
How to sign-up? Show up 10 minutes before class to sign-up! Or.. sign-up online HERE.
*If you have any questions, please feel free to email Brian at brian@crossfittilt.com

New sweatpant pre-order signups are at the front desk! Today is the final day that samples will be at the gym.

The CrossFit Games Open is approaching…interested in signing up? Click HERE.
Every Friday, during all classes, we will be taking on the open workout.
We will be doing Friday Night Lights, every Friday at 530pm for the next 5 weeks!

Wednesday 2.20.19

Fairlee

Shoot To Thrill
AMRAP 15
5 Power Snatch (115/80#)
10 Overhead Squats (115/80#)
15 Hang Power Cleans (115/80#)
20/15 Calorie Bike
50 Double Unders

Post rounds and reps to comments.

WOD Guidance
Find a moderate weight on the bar. Break the barbell into manageable sets from the start.
Find a consistent pace on the bike and a variation on the double unders that you can complete in under 45 seconds.

Box Brief
Sign-ups for the Fit for Life Challenge are up at the front desk!
Click HERE for all the info!

Check out Coach Kathleen’s new blog post on minerals HERE.

Our February Vacation Kids Class has begun!
Who: Children ages 4-6 years old
Where: 31 Union Avenue, Sudbury, MA
When: Monday 2/18 – Thursday 2/21 @ 11am-1145am (4 classes)
Cost: $15/class
How to sign-up? Show up 10 minutes before class to sign-up! Or.. sign-up online HERE.
*If you have any questions, please feel free to email Brian at brian@crossfittilt.com

New sweatpant pre-order signups are at the front desk!

The CrossFit Games Open is approaching…interested in signing up? Click HERE.
Every Friday, during all classes, we will be taking on the open workout.
We will be doing Friday Night Lights, every Friday at 530pm for the next 5 weeks!

Tuesday 2.19.19

N8

Deadlift 
Build to a Heavy Set of 3

then…

Back in Black
4 Rounds:
21 Deadlifts (135/95#)
15 Burpees over the Bar
9 Push Jerks (135/95#)

Post loads and times to comments.

WOD Guidance
Deadlift day! If it feels great, add weight!
On your second piece, find a light weight on the barbell- something you can cycle upwards of 10+ push jerks unbroken.
Don’t get trapped into sprinting your first round. Pace out your burpees to start and keep moving on the barbell.

Box Brief
Sign-ups for the Fit for Life Challenge are up at the front desk!
Click HERE for all the info!

Check out Coach Kathleen’s new blog post on minerals HERE.

Our February Vacation Kids Class has begun!
Who: Children ages 4-6 years old
Where: 31 Union Avenue, Sudbury, MA
When: Monday 2/18 – Thursday 2/21 @ 11am-1145am (4 classes)
Cost: $15/class
How to sign-up? Show up 10 minutes before class to sign-up! Or.. sign-up online HERE.
*If you have any questions, please feel free to email Brian at brian@crossfittilt.com

New sweatpant pre-order signups are at the front desk!

The CrossFit Games Open is approaching…interested in signing up? Click HERE.
Every Friday, during all classes, we will be taking on the open workout.
We will be doing Friday Night Lights, every Friday at 530pm for the next 5 weeks!

Monday 2.18.19

Kent

Strike The Gold
3 Rounds:
7 Bar Muscle Ups
50 Sit-ups
1,000 Meter Row

Post times to comments.

WOD Guidance
Find a challenging modification for the bar muscle ups today.
Decide to either work strength or skill.
Breath on the sit-ups.
Find a steady pace you can maintain throughout all three 1000m rows.

Box Brief
Signups for the Fit for Life Challenge start TODAY!
Click HERE for all the info!

Check out Coach Kathleen’s new blog post on minerals HERE.

Our February Vacation Kids Class starts today!
Who: Children ages 4-6 years old
Where: 31 Union Avenue, Sudbury, MA
When: Monday 2/18 – Thursday 2/21 @ 11am-1145am (4 classes)
Cost: $15/class
How to sign-up? Show up 10 minutes before class to sign-up! Or.. sign-up online HERE.
*If you have any questions, please feel free to email Brian at brian@crossfittilt.com

New sweatpant pre-order signups are at the front desk!

The CrossFit Games Open is approaching…interested in signing up? Click HERE.
Every Friday, during all classes, we will be taking on the open workout.
We will be doing Friday Night Lights, every Friday at 530pm for the next 5 weeks!

Sunday 2.17.19

Craig, A-aron, Will, Jeff

Escape from Wonderland
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row

Post times to comments.

WOD Guidance
Find a steady pace and settle in! Push hard on the row on your final round.

Box Brief
1 more sleep until our February Vacation Kids’ Fitness Classes! Find out more below..

February Vacation Kids’ Fitness Classes
Who: Children ages 4-6 years old
Where: 31 Union Avenue, Sudbury, MA
When: Monday 2/18 – Thursday 2/21 @ 11am-1145am (4 classes)
Cost: $15/class
How to sign-up? Show up 10 minutes before class to sign-up! Or.. sign-up online HERE.
*If you have any questions, please feel free to email Brian at brian@crossfittilt.com

Saturday 2.16.19

Fairlee

Sin City
Teams of 3
120 Power Snatch (75/55#)
120 Box Jump Over (24/20″)
12 Rope Climbs
90 Power Snatch (95/65#)
90 Box Jump Overs (24/20″)
9 Rope Climbs
60 Power Snatch (115/80#)
60 Box Jump Overs (24/20″)
6 Rope Climbs
30 Power Snatch (135/95#)
30 Box Jump Overs (24/20″)
3 Rope Climbs
**30 Minute Time Cap**

Post times to comments.

WOD Guidance
Start light on the barbell and build up throughout the workout.
Various rope climb modifications will be provided in class.

Box Brief
February Vacation Kids’ Fitness Classes
Who: Children ages 4-6 years old
Where: 31 Union Avenue, Sudbury, MA
When: Monday 2/18 – Thursday 2/21 @ 11am-1145am (4 classes)
Cost: $15/class
How to sign-up? Show up 10 minutes before class to sign-up! Or.. sign-up online HERE.
*If you have any questions, please feel free to email Brian at brian@crossfittilt.com

New sweatpants pre-order signups are up at the front desk!

Friday 2.15.19

Emily

Apocalypto
2 Rounds:
2,000 Meter Bike
45 Wall Balls (20/14#)
35 Burpees
25 Deadlifts (185/135#)
15 Toes to Bar

Post times to comments.

WOD Guidance
Find a steady pace on the bike and burpees from the start. Break the wall balls, deadlifts, and toes to bar into manageable sets.

Box Brief
February Vacation Kids’ Fitness Classes
Who: Children ages 4-6 years old
Where: 31 Union Avenue, Sudbury, MA
When: Monday 2/18 – Thursday 2/21 @ 11am-1145am (4 classes)
Cost: $15/class
How to sign-up? Show up 10 minutes before class to sign-up! Or.. sign-up online HERE.
*If you have any questions, please feel free to email Brian at brian@crossfittilt.com

Thursday 2.14.19

Eddy

Today is Bring a Friend Day!

The Prestige
5 Rounds:
40 Double Unders
30 Abmat Sit-ups
20 Kettlebell Swings (53/35#)

Post times to comments.

WOD Guidance
Find a variation on the double unders that you can complete in under :45 seconds each round.
On your kettlebell swings, find a weight that you can swing for 20 unbroken repetitions throughout your rounds.

Box Brief
Bring a Friend Day is today! All classes are free to try! So… bring a buddy!

February Vacation Kids’ Fitness Classes
Who: Children ages 4-6 years old
Where: 31 Union Avenue, Sudbury, MA
When: Monday 2/18 – Thursday 2/21 @ 11am-1145am (4 classes)
Cost: $15/class
How to sign-up? Show up 10 minutes before class to sign-up! Or.. sign-up online HERE.
*If you have any questions, please feel free to email Brian at brian@crossfittilt.com

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