Friday 3.15.19

Mike

Open Workout 19.4
3 Rounds:
10 Power Snatches (95/65#)
12 Bar Facing Burpees

Rest 3:00

3 Rounds:
10 Bar Muscle Ups
12 Bar Facing Burpees

Post scores to comments. Click HERE to view all standards and scaling options.

WOD Guidance
Push the pace knowing that you have 3 minutes of rest following your first piece. On the second piece, another fast sprint. Break the bar muscle-ups into manageable sets and keep moving on the burpees.

Box Brief
Friday 3/22 @ 5:30pm – 19.5 Friday Night Lights + After Party – Click HERE for details.
Sunday 3/24 @ 9:30am – Bulletproof Back Seminar – Click HERE for details. 

Thursday 3.14.19

Throwback Thursday! Ben throwing down with the ladies of the 930!

Row or Ski
5,000 Meters

or

Bike
10,000 Meters

Post times to comments.

WOD Guidance
Long conditioning efforts today! Find a pace and settle in at the beginning. Push toward the end.

Box Brief
Friday 3/22 @ 5:30pm – 19.5 Friday Night Lights + After Party – Click HERE for details.
Sunday 3/24 @ 9:30am – Bulletproof Back Seminar – Click HERE for details. 

Wednesday 3.13.19

Jose and Camila

California Love
For Time:
1,000 Meter Row
50 Box Jump Overs (24/20″)
30 Power Snatches (135/95#)

Post times to comments.

WOD Guidance
The row is the buy-in today. Find a pace right around your 2k pace.
Steady on the box jump overs.
Think small sets or quick singles on the snatches.

Box Brief
Friday 3/22 @ 5:30pm – 19.5 Friday Night Lights + After Party – Click HERE for details.
Sunday 3/24 @ 9:30am – Bulletproof Back Seminar – Click HERE for details. 

Tuesday 3.12.19

Thank you to everyone who came out to support Camila and the Chacon Family!

Jacked Up Cindy
AMRAP 20
5 Strict Pull-ups
10 Hand Release Push-ups
15 Wall Balls (20/14#)

Post rounds + reps to comments.

WOD Guidance
Find a variation on your rounds today that you are able to complete around 90 seconds per round.

Box Brief
Friday 3/22 @ 5:30pm – 19.5 Friday Night Lights + After Party – Click HERE for details.

Sunday 3/24 @ 9:30am – Bulletproof Back Seminar – Click HERE for details. 

Monday 3.11.19

Nadia

Weightlifting Monday!!

Power Clean
On The Minute x 30
1 Power Clean

Post loads to comments.

WOD Guidance
Lets move some weight today! You have the option to climb or go across.

Box Brief
New article by Coach Kathleen!
Click HERE to check it out.

Week 2 of the Fit for Life Challenge! Lets keep it rolling!

Saturday 3.9.19

Team Lunachics

Dream Team
Teams of 2
200-160-120-80-40
Double Unders
100-80-60-40-20
Wall Balls (20/14#)
50-40-30-20-10
Hang Power Cleans (95/65#)
10-8-6-4-2
Rope Climbs

Post team names and times to comments.

WOD Guidance
Find a buddy for today’s partner workout! Chip away with manageable sets on all movements.

Box Brief
Tomorrow, Sunday 3/10 @ 9:30am – CrossFit TILT + Cops For Kids Support Camila Chacon – Click HERE for details.

Friday 3.8.19

Erin

Open Workout 19.3
For Time:
200 Foot Dumbbell Overhead Walking Lunge
50 Dumbbell Box Step Ups
50 Strict Handstand Push-ups
200 Foot Handstand Walk
*10 Minute Time Cap*

Post scores to comments. Click HERE to view all standards and scaling options.

WOD Guidance
Steady pace through the dumbbell overhead walking lunges. On the dumbbell box step ups, just keep moving. With one dumbbell on the overhead lunges and step ups, consider switching arms throughout your repetitions. Break early and often on the handstand push-ups.

Box Brief
Sunday 3/10 @ 9:30am – CrossFit TILT + Cops For Kids Support Camila Chacon – Click HERE for details.

Check out Coach Kathleen’s new blog post HERE.

Thursday 3.7.19

Flashback to the Gronk Nation Rowathon

Today is Bring a Friend Day!

Purple Haze
3 Rounds:
2,000 Meter Row or 2,000 Meter Ski or 4,000 Meter Bike
Rest 4:30 between rounds

Post scores to comments.

WOD Guidance
Settle into a pace, with a slight push, knowing that you have 4:30 of rest following each interval. Your pace should be around 10 seconds above your 2k pace.

Box Brief
Sunday 3/10 @ 9:30am – CrossFit TILT + Cops For Kids Support Camila Chacon – Click HERE for details.

Check out Coach Kathleen’s new blog post HERE.

Wednesday 3.6.19

Liliana

Front Squat
Build to a Heavy Single

then…

Pins and Needles
AMRAP 12
5 Strict Pull-ups
10 Front Squats (95/65#)
15 Deadlifts (95/65#)
20 Sit-ups

Post loads and scores to comments.

WOD Guidance
Let’s lift something heavy for the day and then get ready to sweat!
If you’re good at strict pull-ups stay away from the singles today.

Box Brief
Sunday 3/10 @ 9:30am – CrossFit TILT + Cops For Kids Support Camila Chacon – Click HERE for details.

Check out Coach Kathleen’s new blog post HERE.

Tuesday 3.5.19

February Member of the Month – Jess!

Fit For Life Challenge Baseline
6 Rounds:
1:00 Row
1:00 Burpees
1:00 Box Jumps (24/20″)
1:00 Rest

Post scores to comments.

WOD Guidance
On the rower, focus on your pace (calories/hr) and strokes/minute.
Find a sustainable face on the burpees and box jumps where you can continue to move throughout the entire minute.

Box Brief
Fit for Life Challenge baseline workout will be happening during all classes today.
If you cannot access your TRIIB account for point tracking, please reach out to James at james@crossfittilt.com.
Remember to join the Facebook group – “CrossFit TILT Fit For Life Challenge”.

Sunday 3/10 @ 9:30am – CrossFit TILT + Cops For Kids Support Camila Chacon – Click HERE for details.

Congrats to our February Member of the Month, Jess B! 
Find out more about Jess below…

How did you get started with CrossFit?
My family and I moved here just over two years ago and when it was time to look for a place to have Abygail’s birthday party, I came across TILTII.  When I looked into having the party at TILT, I was intrigued by the gym and thought about trying it out for myself.  When I met with Brian to discuss the birthday party, he also discussed the gym with me and said I could try it out.  I was an avid runner prior to deciding to move from North Carolina to Massachusetts but with the stress of the move, being in a new place and trying to find balance with kids, work and time to workout, I let my health/fitness deteriorate.  It wasn’t until I ran the Disney Princess 10k and Half Marathon in February 2018 that I came to the realization that I needed to do something more to keep myself healthy and fit.  So when I discovered TILT, I thought I would give it a try.  I had never done CrossFit before but have many friends in NC that do.  I am so glad I stumbled upon TILT as it has made a tremendous change in my health and fitness since joining last year in March.

What is your favorite workout?
Glen or Murph

What’s it like being able to workout alongside your husband and kids at the gym?
While at first, TILT was something I did on my own, I was able to introduce the TILT community to my family.  It has been great to share my journey of fitness with my husband and kids.  The TILT community has helped our family in many ways.  The kids have made new friends and are able to grow their fitness to compliment their interests in swimming and gymnastics.  My husband has been able to find his own journey of fitness.  We have been able to turn the challenge of finding time to exercise into a time to spend together as a family.  On top of it all we have all found new friends to further enrich our personal lives.

What are some of your hobbies (outside of crushing workouts at TILT)?
Playing softball for the Sudbury Women’s Softball League, Baking, Organizing (mostly my house)

What are two things on your “bucket list”?
Traveling to Italy and Skydiving

Tell us one fun fact about you?
Ran the Marine Corp Marathon, mostly to get pictures with men in uniform (bucket list item as well, at least the marathon part)

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