July Newsletter

Paul!

What’s Happening in July?!

Upcoming Events!

Bring a Friend – FREE Week Trial!

Have a friend interested in trying out TILT? Bring them by for a free week trial!
Email James at james@crossfittilt.com to get started!

Kids Summer Fitness Classes! 

When: July 2021 – Tuesday and Thursdays @ 10:30am-11:30am (July 6th-July 29th)
Where: CrossFit TILT Southboro – 12 Southville Road
Who: Children ages 6-9 years old
Cost: $20/class
*50% discount for any additional family members
How to Sign-up: Email Brian at brian@crossfittilt.com to sign-up!
TILT’s Kids‘ Fitness Classes focus on promoting health and fitness in a positive learning environment for children ages 6-9. We incorporate a variety of games, activities, and fitness challenges to help encourage social interactions and a fun environment. Our sessions are for children of all levels and fitness backgrounds!
If you have any questions, please reach out to Brian at brian@crossfittilt.com.
Athlete of the Month
Congrats to our newest Athlete of the Month, Kurt Upham! Click HERE to read all about him!
4th of July Schedule
Sunday 7/4 – CLOSED
Monday 7/5 – 7am, 8am, 9am, 10am Class
Monday 7/5 Virtual – 8:00am Class
Summer Schedule Changes
Starting on July 9th, we will be removing our Saturday 8:00am classes and Friday 6:30pm classes starting.
Tie Dye Event! 
What: Come take a Saturday class and stick around to tie dye TILT shirts!
We will have your shirt ready at the gym the day of the event.
When: Saturday July 31st @ 8:00am-11:30am (tie dye anytime between these hours!)
Cost: $20 (white TILT shirt + tie dye supplies provided)
How to Sign-up: Click HERE to input your name and size.
*Deadline to sign-up is July 8th*

June Athlete Of The Month

Congrats to Kurt Upham on being our June Athlete of the Month!
Check out the Q & A we did with him below to get to know him a little bit better!

1. When did you first start at TILT?
November 2020

2. What is your favorite food?
Venison

3. If you could choose a walkout theme song, what would it be?
AC/DC Hells Bells

4. You just won a million dollars! What is the first thing you would purchase?!
Buy a house on the water/ Ocean

5. What is your favorite outdoor activity or hobby?
Archery/ Hunting

6. What is your ideal vacation place?
Martha’s Vineyard

7. If you had any advice to give someone thinking about trying TILT what would it be?
Just go,  pace yourself,  you won’t regret it.

Tie Dye Event – Saturday 7/31

Tie Dye Event! 

What: Come take a Saturday class and stick around to tie dye TILT shirts!
We will have your shirt ready at the gym the day of the event.

When: Saturday July 31st during Saturday classes!
Waltham: 8:00am-11:30am
Sudbury: 8:00am-11:30am
Southborough: 8:00am-9:30am

Cost: $20 (white TILT shirt + tie dye supplies provided)

How to Sign-up: Click HERE to input your name and size.
*Deadline to sign-up is July 8th. Please input name under your gym’s tab*

TILT Throw Down 6.26!

TILT COMMUNITY!

CrossFit TILT Summer Internal Team Throwdown
Teams and workouts have been set!
Get ready for all the fun come June 26th!
See all details below.
If you have any questions, please reach out to mick@crossfittilt.com or colin@crossfittilt.com!

What: Teams of 3 Internal Team Throwdown + Beer Mile + “Grill N’ Chill”
When: Saturday June 26th from 9am-12pm! (doors open at 8am)
Where: TILT Sudbury – 31 Union Avenue

Schedule of Events:
8am-8:45am – Arrive at TILT Sudbury to warm-up
8:45am – Workout Brief
9:00am – First Workout Begins
*Beer Mile will start after all workouts are completed.

Heats:
There will be 3 heats per workout.
Heat 1: Teams 1-15
Heat 2: Teams 16-30
Heat 3: Teams 31-43
There will be a 5 minute break between heats.
After the first workout ends, we will continue on to the next.

WORKOUTS
All workouts will be briefed at the beginning of the event starting at 8:45am!

Event 1 – Going Up
20 Minute Clock:
Team 2k Row or 4k Bike Buy-In
In Remaining Time..
Each Teammate Build to a Heavy Complex:
1 High Hang Clean
1 Hang Clean
1 Clean
*Break up the row/bike however you would like! 

Event 2 – Electric Boogaloo
Partner 1:
21-15-9
Overhead Squat (75/55#)
Burpees

Partner 2
15-12-9
Hang Power Snatch (75/55#)
Burpees

Partner 3
12-9-6
Deadlift (75/55#)
Burpees
*One partner works at a time. Partner 1 completes full workout, then partner 2, and finally partner 3

Event 3 – Pop Lock and Drop It
For Time:
600 Meter Run
60 Toes to Bar / Hanging Knee Raise / Sit-ups
60 Wall Balls / MB Thrusters / MB Squats
60 Box Jumps (30/24/20”)
600 Meter Run
60 Box Jumps (30/24/20”)
60 Wall Balls / MB Thrusters / MB Squats
60 Toes to Bar / Hanging Knee Raise / Sit-ups
600 Meter Run
*Switch every 200 Meters on run

TEAMS
*Team costumes are recommended!
You will receive an email this week with your team members to coordinate! 

Team 1
Casey Bennett
Denise Costa
Lola Jakobs

Team 2
James Brine
Mo (Saqib Ghani)
Talia Goldsmith

Team 3
Mark Whiteman
Somesh Chitturi
Madalyne Cross

Team 4
Dave Lozupone
Chase Kovac
Priscilla Sousa

Team 5
Wendy Li
Thomas Desmarais
Jakob Rochefort

Team 6
Max Isaak
Meg DiMaggio
Mark Lindquist

Team 7
Bud Henry
Kelly Slavin
Emma Levy

Team 8
Lindsay MacDonald
Stacy Andreotes
Brad Ebel

Team 9
Katie Hendershott
Greg Guarriello
Eddie Saenz 

Team 10
Elise Makowski
Rich Goguen
Allie Ketzler

Team 11
Sam Kap
Dale Lippincott
Mark Dacey

Team 12
Mike Noce
Anne Chang
Corey MacPherson

Team 13
Carter Austin-Bradley
Naresh
Colleen Olsen

Team 14
Kyle Fidalgo
Sophie Isaak
Anthony Abbruscato

Team 15
Michelle Watson
Allyssa Mauriello
Ernie Pellegrino

Team 16
Aaron Gladden
Joe Henry
Allyssa Bates

Team 17
JC Murtagh
Katie Sullivan
Tim Smith

Team 18
Dani
Ed Hamel
Nicole Giglio

Team 19
Mike Colvin
Martha K
Steve Simmons

Team 20
Andrea Domings
Joe Chang
Chris Watson

Team 21
Phil Nickson
Cris Perez
Seth Lowe

Team 22
Dawn Guarriello
Spencer Grossman
Edwin Smith

Team 23
Mike Cummings
Dan Lander
Gregg McCalla

Team 24
Kristen Riley
Russ Morin
Nic Morel

Team 25
Dean Gambale
Chris Ingle
Alex Fahey

Team 26
Mark Anderson
Rob Seymour
Adam Grandy

Team 27
Jo Agne
Sarah Troiano
Kevin Burati

Team 28
Mike Ward
Elise Kumar
Cal Howes

Team 29
Anne Yazdani
Kurt Upham
Chris Lowe

Team 30
Marcelo Cavalcanti
Matheus
Nicole Foreman

Team 31
Daphna Cox
Jono Lapat
Brady Schlosser

Team 32
Lee Kronrod
Jake Lagueere
Liz Llewellyn

Team 33
Jimmy Kennedy
Brian Knopf
Zach Dresens

Team 34
Kristina Barbusci
Kristina’s Friend
Kristina’s Friend

Team 35
Colin Hill

Neha
Marc Boome

Team 36
Heather Arsenault
Paul Duddy
Anthony Vert

Team 37
Lucas Oliveria
Raj
Zack Theodaris

Team 38
Jore Roa
Foxxy
Jeff Gray 

Team 39
Audrey Camacho
Charlene Nassa
Britt Dubovick

Team 40
Luna Lopez
Xochitl
Mick Dudley

Team 41
Tracey Parker
Marsha Roa
Cheryl Boland

Team 42
Laura Mcnaughton
Debbie Johnson
Kristen Leonard

Team 43
Erica Bovenschulte
Leo Bovenschulte
Silmara Perozin

TILT Internal Throwdown

It’s about to go down at the TILT THROWDOWN 2021!

“2021 TILT II THROWDOWN”

What: Teams of 3 Internal Team Throwdown + Beer Mile + “Grill N’ Chill”

When: Saturday June 26th from 9am-12pm! (doors open at 8am)

Where: TILT Sudbury

Who: All TILT Sudbury Members

How to Sign-up: Sign up at the front desk! We will create the teams of 3.

Cost: Free!

TEAM COSTUME REQUIRED!!!

*Signup deadline is Thursday June 10th!
*Teams and workouts (3) will be released on Sunday June 13th.

SIGN UPS AT THE FRONT DESK!!!

May Athlete of the Month

Anne!

Congrats to Anne Yazdani on being our May Athlete of the Month!
Check out the Q & A we did with her below to get to know her a little bit better!

1. When did you first start at TILT?
When I moved to Sudbury, I joined CrossFit Union and then the timing worked out that when I started back up after my 4th, Bode, was born, Tilt was starting up!

2. What is your favorite food?
Lobster and Modern Bakery’s Ricotta Pie…but not together!

3. If you could choose a walkout theme song, what would it be?
Hard to pick just one…but it’s gotta have a good beat!  If I had to pick one today, I guess I’d pick Jump Around (House of Pain).

4. You just won a million dollars! What is the first thing you would purchase?!
Another trip around the world with my husband, but this time with my kids too so they can see the world!

5. What is your favorite outdoor activity or hobby?
Outside of Crossfit, I love soccer, running, hiking and swimming/boating on my backyard pond!

6. What is your ideal vacation place?
It’s been so long since I’ve been on a real vacation that I’m torn between: vegging at a warm ocean resort, being active by a big lake, or exploring my way through a country I haven’t visited!

7. If you had any advice to give someone thinking about trying TILT what would it be?
If you’re ready to make a change in your health, go all in and join Tilt!  You’re worth it and your family will thank you for being a better you!  No matter where you are in your current physical status, you will get fitter and stronger, sleep and eat better, and look and feel better!

May Newsletter

Mike and Ashley!

“Here’s what’s going on at TILT II this May Y’all!”

“HWPO Challenge”
This May we are going to take on a challenge! The “HWPO Challenge,” is all about eating, training hard and consistent each week, and recovery properly! We will come together as a community and tackle this to help us to get closer to our individual fitness and health goals! For more details check it out HERE!

“24 Heroes in 24 Hours”
Coming Sunday, May 30th – Monday May 31st, we are going to host 24 Heroes Event to help honor those fallen heroes who served our country and help them get back on their feet by raising funds! The event will be held in person at TILT V, Southborough and virtually! For more details check it out HERE!

Weightlifting Seminar with Coach Eddie!
Coach Eddie is running a second Weightlifting Seminar, starting Sunday May 16th, May 23rd, June 6th, and June 13th! Eddie is the boss when it comes to Weightlifting coaching, so make sure to sign up if there are more spots available! For more details click HERE!

Bring a Friend – FREE Week Trial!
Have a friend interested in trying out TILT? Bring them by for a free week trial!

Email James at james@crossfittilt.com to get started!

Sunday Kids’ Fitness Classes
When: Sundays @ 11:00pm-11:30pm
Who: Children ages 6-9
Where: 31 Union Avenue – Sudbury, MA
Cost: $15/class
How to Sign-up: Email brian@crossfittilt.com to sign-up. Spots are limited!

TILT’s Kids‘ Fitness Classes focus on promoting health and fitness in a positive learning environment for children ages 6-9. We incorporate a variety of games, activities, and fitness challenges to help encourage social interactions and a fun environment. Our sessions are safe and effective for children of all levels and fitness backgrounds. 

1000/500 Club
Congrats to Marcelo Cavalcanti and Chris Fox on making it into the 500 Club!

Athlete of the Month
Congrats to Chris Lowe on being our Athlete of the Month for April! One highlight Chris has recently accomplished, is kipping pull-ups! If you happen to see Chris make sure to congratulate him! Check out the fun Q & A we did with him HERE!

Athlete of the Month

Chris!

April Athlete of the Month
Congrats to Chris Lowe on being our Athlete of the Month for April! Chris has been giving his everything in classes since he started with us in October 2019! His hard work and dedication are paying off!  We asked Chris a fun Q & A below to get to know him a little better! If you see Chris, make sure to congratulate him!

1. When did you first start at TILT?
I first started at Tilt in October of 2019 and went to a few classes. It wasn’t until July of last year that I started attending class regularly.

2. What is your favorite food?
I love eggs. I always start my day with 3-5, usually on a bagel or english muffin.

3. If you could choose a walkout theme song, what would it be?
A walkout song has got to have a great riff. I’m going with Supernaut – Black Sabbath

4. You just won a million dollars! What is the first thing you would purchase?!
A boat!

5. What is your favorite outdoor activity or hobby?
I like getting outside on walking trails with my dogs.

6. What is your ideal vacation place?
I’m picturing a cabin on a lake as an ideal vacation spot.

7. If you had any advice to give someone thinking about trying TILT what would it be?
My advice to someone thinking about trying TILT is to just get to that first class and have fun with it.

May 2021 HWPO Challenge

Eat Clean! Train Hard! Recover!

Get ready for the “Hard Work Pays Off Challenge!”

When: Monday, May 3rd – Monday, May 31st

Cost: Free!

Where: TILT II (In-person and Virtual)

Why: To get fit, to shred, and look good!

*There will be NO point system for this challenge and all are welcome to do it!

Challenge Guidelines:
During this challenge, we will be focusing on three different aspects…
1. Eating Clean
2. Weekly Challenges
3. Monthly Gym Challenge

Eating Clean
Our “eating clean” portion of the challenge will involve around fruits and vegetables.
The goal will be to eat 2/3 of your plate in fruits and/or vegetables a day
We will strive to include fruits and vegetables into all of our meals throughout the month.

Balanced Meals
Focus on eating 3-4 balanced meals a day.
Each meal should contain a real food protein, fat and carbohydrate source (+ unlimited veggies!)
Example: Steak (protein), apple (carbohydrate), avocado (fat), Broccoli + carrots (vegetable)
*See diagram above. Protein in red, carbs/veggies in green, fat in orange*

As with any plan, this serves as a starting point. You won’t know how your body will respond in advance, so stay flexible and open minded. Portions can be adjusted based on your hunger, fullness, and other important goals. Feel free to reach out a coach to chat more!

Week 1 Challenge
No Added Sugar!
In week 1, we will attempt to remove all added sugars from our diet.
Take a look below at some of the common foods that have sugar in them along with some ingredients to watch out for!

10 of the most common foods that actually have lots of sugar hiding in them:
Cereals, including hot cereals like flavored oatmeal
Packaged breads, including “whole grain” kinds
Snack or granola bars
“Lower calorie” drinks, including coffee drinks, energy drinks, blended juices and teas
Protein bars and meal replacements
Sweetened yogurts and other dairy products (like flavored kefir, frozen yogurt, etc.)
Frozen waffles or pancakes
Bottled sauces, dressings, condiments and marinades (like tomato sauce, ketchup, relish or teriyaki, for example)
Dried fruit and other fruit snacks
Restaurants, where sugar is used in sauces, various desserts and dressings for extra flavor

Sugar ingredients and names to watch out for when reading labels include:

Week 2 Challenge
Hydrate!
In this week we will be focusing on our water consumption.
The goal with be to drink 1/2 of your bodyweight in ounces of water.
Example: 150 pounds = 75 ounces per day

Week 3 Challenge
Sleep!

In week 3, the goal will be to get a minimum of 7 hours of sleep per night.

Week 4 Challenge
Stretch!
In week 4, we will be focusing on stretching for a minimum of 5 minutes per day.
Looking for more guidance with stretching? Check out our 15 Minute Vimeo Mobility classes HERE.

Monthly Gym Challenge
1 Million Meters!
Our monthly community goal will be to accumulate 1,000,000 Meters as a group!
Meters can be accumulated by running, rowing, biking, or using the ski erg.
Track your meters. There will be a running tally on the gym wipe board to keep track as we go along!
Meter accumulated inside of class workouts will not count towards the total. Feel free to put a few meters in before or after class for a warm-up or cool down.

Time to Get to Work!
A challenge is meant to change you. It is also meant to be challenging. But with a one day at a time mentality you can accomplish great things! This challenge is meant to bring about change and help you kickstart your fitness goals and health. We have embedded nutrition, training hard, and recovering into this challenge to kickstart fitness journey in May! I hope you can all join along on this challenge and take it head on. Let’s get fit and let’s put in some work!

Weightlifting Seminar w/ Coach Eddie

Weightlifting Seminar w/ Coach Eddie 


When: Sunday May 16, May 23, June 6, June 13 @ 8:00am-9:30am
*No session the week of Memorial Day
Where: CrossFit TILT II, 31 Union Ave., Sudbury MA
Who: All TILT members!
Cost: $125 (4 sessions total + 9 weeks of extra skill work)

How to Sign-up: Email Brian@crossfittilt.com to sign-up. Spots are limited! First 12 to email Brian will get the spots.

From Coach Eddie:
Welcome to the 2nd session of the Olympic Weightlifting Seminar. It’s been awhile since we’ve met at the bar, hasn’t it? Glad we agree. That just means it’s the perfect time for you and I, along with a few more like-minded athletes, to come together to dive a little deeper into the sport of Olympic Weightlifting! For this session, we will dig into the details of every lift and learn new drills that will help you improve both your Snatch and Clean & Jerk. We will discuss how certain changes in stance and grip can sometimes be the limiting factors keeping you from that new PR, as well as who your favorite Olympic Weightlifting athletes are. We will also have dedicated time to put your practice into play by eliminating the “For Time” pressure by moving a bit slower, allowing you to be better prepared for every lift and increasing your chances of success. The aim of this course is to help you build on the skills you already have, and further help you develop into a better weightlifter. If you attended the previous session, there have been adjustments made to the programming that you can enjoy and learn from. Athletes will have the opportunity to work on positions and strength at home or during open gym with accessory work to be performed during the week. Additionally, all participants will be granted access to the FB Weightlifting group for additional resources and access to movement demonstrations. There will be a 5 week strength accessory program for athletes to follow upon completion of the seminar. All I need you to do is sign up. Come ready to play, and ready to learn. Ready to have fun. I don’t know if I said this before, but we’ll be lifting. So…….meet me at the bar. The bar…bell.

TEAMWORK • INTEGRITY • LEADERSHIP • TOUGHNESS

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