Wednesday 1.9.19

Robbie

Killing In The Name
3 Rounds:
50 Air Squats
7 Bar Muscle Ups
10 Hang Power Snatch (95/65#)

Post times to comments.

WOD Guidance
Todays workout is a spinoff of the workout “Nasty Girls”
Keep a steady, consistent pace on the air squats – just keep moving!
Variations for the bar muscle up will be provided in class.
Find a weight on the hang power snatches that you can cycle multiple reps in a row.

Box Brief
Tomorrow, Thursday January 10th – Bring a Friend Day! (all classes)

Sunday, January 13th 10am-1pm – FREE Nutrition Consultations w/ Coach Kathleen
*Sign-up sheet at the front desk*
CLICK HERE and CLICK HERE to see Coach Kathleen’s latest blog posts.

Sunday, Saturday, February 9th @ 6:00pm – Gronk Nation Team Rowathon
Click HERE for more details.

Tuesday 1.8.19

Meg

Bulls on Parade
For Time:
75 Burpees
125 Double Unders
2,000 Meter Row
125 Double Unders
75 Burpees

Post times to comments.

WOD Guidance
Pace your first set of burpees!
Break up your double unders into manageable sets.
Find a pace on the row that is around :10 above your 2k pace.
Push and sprint your final set of burpees!

Box Brief
Sunday, January 13th 10am-1pm – FREE Nutrition Consultations w/ Coach Kathleen
*Sign-up sheet at the front desk*
CLICK HERE and CLICK HERE to see Coach Kathleen‘s latest blog posts.

Sunday, Saturday, February 9th @ 6:00pm – Gronk Nation Team Rowathon
Click HERE for more details.

Monday 1.7.19

Scott

Power Clean
Build to a Heavy Set of 3
(touch and go or drop from top)

Then…

Death by Clean and Jerk
Minute 1: 1 Clean and Jerk (135/95#)
Minute 2: 2 Clean and Jerks (135/95#)
Minute 3: 3 Clean and Jerks (135/95#)
Minute 4: 4 Clean and Jerks (135/95#)
ect…

Climb by 1 rep each minute until you fail to achieve the number within the proper minute.

Post loads and scores to comments.

WOD Guidance
Let’s lift heavy and then pick a moderate weight to cycle for multiple reps!

Box Brief
Sunday, January 13th 10am-1pm – FREE Nutrition Consultations w/ Coach Kathleen
*Sign-up sheet at the front desk*
CLICK HERE and CLICK HERE to see Coach Kathleen’s latest blog posts.

Sunday, Saturday, February 9th @ 6:00pm – Gronk Nation Team Rowathon
Click HERE for more details.

Sunday 1.6.19

Yoga today.. 8am-9am!

Sunday Schedule:
Yoga 8am-9am
Open Gym 9am-12pm
Kids’ Fitness Class 1230pm-130pm

Stomping Grounds
On the 3 Minute x 6 Rounds
15/12 Calorie Bike
25 Double-Unders
5 Front Squats (from the ground)
*Athletes build in load over the 6 rounds.

WOD Guidance
Find a fast, sustainable pace on the bike. A pace that you can hop off and start your double unders right away.
On the front squats, start light and build up across your 6 rounds.

Box Brief
Saturday, February 9th @ 6:00pm – Gronk Nation Team Rowathon
Click HERE for more details.

Saturday 1.5.19

Noel

Renegades of Funk
Teams of 3
120/85 Calorie Row
120 Burpees over the Bar
120 Power Snatches (75/55#)
90/65 Calorie Row
90 Burpees over the Bar
90 Power Snatches (95/65#)
60/45 Calorie Row
60 Burpees over the Bar
60 Power Snatches (115/80#)
30/21 Calorie Row
30 Burpees over the Bar
30 Power Snatches (135/95#)

Post times to comments.

WOD Guidance
Quick transitions on the rower – no more than :30 at a time. Think sets of 5 on the burpees.
On the barbell, start light and build up. As you build up, think smaller sets.

Box Brief
Find your squad for today’s team workout!

Saturday, February 9th @ 6:00pm – Gronk Nation Team Rowathon
Click HERE for more details.

Friday 1.4.19

Jen

Weightlifting Friday!!

Push Press
10 – 8 – 6 – 4 – 2

then…

Sunset Bain
AMRAP 12
Up Ladder
2/2/2, 4/4/4, 6/6/6, 8/8/8…
Push Press (115/80#)
Chest to Bar
Box Jump Over (24/20″)

Post loads and rounds + reps to comments.

WOD Guidance
Descending rep scheme on todays Weightlifting Friday.
Start low and add weight every set.
On the triplet use a weight you can do big sets on the push press.
Pick a challenging pull-up modification for the chest to bars.

Box Brief
Saturday, January 5th @ 7am-10am – Free Nutrition Consultations w/ Coach Kathleen
Sign up sheet at front desk!

Saturday, February 9th @ 6:00pm – Gronk Nation Team Rowathon
Click HERE for more details.

Thursday 1.3.19

Danny

Today is Bring a Friend Day!

Bee’s Knees
5 Rounds:
1:00 Bike, Row, or Ski
1:00 Kettlebell Swings (53/35#)
1:00 Hollow Hold/Hollow Rock/Hollow Flutter/V-Up/Tuck Crunch
1:00 – Rest

Post scores to comments.

WOD Guidance
Push the bike/row/ski from the start knowing you can catch your breathe on the other movements- this is our only conditioning piece in the workout.
On the swings, find a weight that you could swing for upwards of 30 repetitions. Think an unbroken set during the minute, or one break.
And to cap it off.. all the core work in our third minute!

Box Brief
Bring a Friend Day is today! Bring a buddy for a free class!

Click HERE to learn about the Gronk Nation Team Rowathon!

Wednesday 1.2.19

Marc practicing his barbell levitation

Air Walker
AMRAP 20
25/18 Calorie Bike
50 Double Unders
3 Rounds of The Chief

1 Round of The Chief
3 Power Cleans (135/95#)
6 Push-ups
9 Air Squats

Post scores to comments.

WOD Guidance
Find a steady pace on the bike throughout your rounds. Stay relaxed on the double unders. Keep moving throughout your rounds of The Chief with unbroken sets or quick singles on the power cleans.

Box Brief
Bring a Friend Day is just one day away!!

Tuesday 1.1.19

Nadia- December Member of the Month!

Happy New Year!!
TILT II will be closed today.

Congrats to our December 2018 Member of the Month – Nadia!!
Find out more about Nadia below..

1. How long have you been doing CrossFit for? How did you get started?
I started Crossfit in December 2016. I’d heard a lot about it and wanted to give it a try. I spent 10 months at Crossfit Framingham and have been at Crossfit Tilt II since November 2017. I started out with REALLY poor hip and shoulder flexibility.  I couldn’t squat below the hip crease or press overhead. Still working on the shoulder flexibility after class everyday!

2. What is your best or favorite memory at TILT?
So many amazing memories! There was a workout we did over the summer (I think) that involved a 1 mile run with a 5 minute rest immediately following (and then something else). I remember everyone in the class gave it their all, many of us PR-ed the mile run, and we all collapsed on the ground thrilled at our PR, exhausted from running, and ready to give it our all for the next part of the workout. I just loved being a part of that! It’s those small moments that I think back to often.

3. If there was a “Nadia” workout, what would it be?
Box jumps and clean and jerks. NOT! A “Nadia” workout would contain rowing (my favorite), barbell thrusters, and deadlifts (preferably in a class with 6 others).

4. Tell us a little bit about some of your accomplishments this past year..
So much progress has happened since I came to TILT a year ago! My conditioning has improved 100% (consistent sub-8 miles!). I can do plenty of “real” push-ups. I’m ALMOST at a strict pull-up. I can climb the rope and do double unders! I NEVER thought that I’d be able to do Rx workouts. In all honesty, I look at my body, my times, and my workouts sometimes and I don’t believe that it’s really me. I’m so grateful for the opportunity to grow and learn more about my abilities at TILT.

5. What do you love about being part of the 630am class?
I love what a supportive and consistent group the 6:30AM class is. We keep each other accountable, we support each other, and we have lots of fun/laughs. I know when I show up at 6:30AM I am going to work hard alongside my friends! Oh and knowledge Fridays ;)!

6. Tell us 3 things we might not know about you..
1. My husband is a Greek Orthodox priest at a parish in Weston, MA. The church is a very important and central part of our life. I spend lots of time and energy there in addition to my full time job as an Assistant Professor at Boston College School of Nursing.
2. I’m a storyteller. I perform stories at shows across the country (including on the Millennium Stage at the Kennedy Center in Washington D.C.) and I also teach people to tell personal stories at narrative training workshops.
3. I am a sucker for chocolate and pastries! I love a good cake-y donut!

Monday 12.31.18

Natalie

The Countdown
Buy-in: 2,018 Meter Row
then…
10-9-8-7-6-5-4-3-2-1
Pull-ups
Wall Balls (20/14#)
Burpees
then…
Cash-out: 2,019 Meter Row

Post scores to comments.

WOD Guidance
Pace your first row- No 2k PRS!
Find a variation on the pull-ups that you could do upwards of 10 unbroken when fresh. Think unbroken sets on the wall balls, consistent pace on the burpees, and a strong push on your final row.

Box Brief
New Years Schedule:
Monday, 12/31 – 530am, 630am, 830am, 930am, 1230pm
Tuesday, 1/1 – Gym Closed
Wednesday, 1/2 – Regular Schedule

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