TILT II December Newsletter

TILT II FAM! Get ready for a great December we have coming up! Let’s continue to have some fun, get after our workouts, and come together as we strive for a better tomorrow! Below are some highlights and announcements we have going on this month!

Here’s what’s happening at TILT in December!
Weightlifting Seminar  with ya boy Coach Eddie! Every  Sunday at 8:00am-9:15am @ TILT Sudbury (spots are filled!)
Kids Fitness Classes – Sundays 12:00-12:30pm @ TILT Sudbury

Bring a Friend- Free Week Trial!

Bring a friend for a FREE week trial! You are welcome to bring family and friends to class to try out TILT! We will help them get started and introduced to our great community through fitness and fun! Flyers are at the front desk! Please feel free to grab some and if you have someone interested in getting started please email mick@crossfittilt.com and james@crossfittilt.com!

TILT Community Cup Challenge
The TILT Community Cup Challenge was amazing! You all brought the heat every week tackling workouts, snapping Facebook selfies, and getting after those weekly challenges! We came together, we competed, and we became one as we took on our other TILT community gyms, Waltham and Southborough. Never Miss A Monday workouts were absolutely electric with energy in the gym and the Facebook selfies were awesome!

The results are in and…. TILT V and III have won the community cup!
Southborough/Wellesley – 1937 Points, 54 Participants, 35.87 Average Points
Sudbury – 1832 Points, 53 Participants, 34.56 Average Points
Waltham – 1617 Points, 61 Participants, 26.5 Average Points

Athlete of the Month
Congrats to Stella “Be Stellar” Atwood on being our Athlete of the Month for November! She is mighty and one of the most hardworking athletes around! CLICK HERE to learn more about Stella!


Sudbury Holiday Schedule
Thursday 12/24 – 5:30am, 6:30am, 8:30am, 9:30am, 12:00pm
Friday 12/25 – Gym Closed
Saturday 12/26 – Open Gym 9am-12pm
Thursday 12/31 – 5:30am, 6:30am, 8:30am, 9:30am, 12:00pm
Friday 1/1 – Gym Closed
Sunday 1/2 – Regular Schedule
TILT Facebook Groups!
If you are not currently a member of our Facebook groups, we would love to have you join!
Click HERE to join our TILT II Group
Click HERE to join our TILT Accountability Group

November Athlete of the Month- Stella!

November Member of the Month – Stella!

Congrats to Stella Atwood for being our November Athlete of the Month!
We asked Stella some questions below to get to know her a little better. Check them out!

1. When did you first start at TILT?
I started at TILT II in September 2019!

2. What is your favorite food?
My favorite food is green bean casserole!

3. If you could choose a superhero power, what would it be?
I would choose invisibility so that no one can see me!

4. You just won a million dollars! What is the first thing you would purchase?!
I would buy a mountain house, so that I can go hiking all the time!

5. What is your favorite outdoor activity or hobby?
I really love to go swimming and I love to ski!

6. Would you rather live on the beach or in a cabin on the mountains overlooking a lake?
I would live on a mountain overlooking a lake!

7. If you had any advice to give someone thinking about trying TILT what would it be?
Live your life, don’t care about what other people say about you. Do things you are scared of— like hiking up a 4,000 foot mountain!

4 Week December Weightlifting Seminar

4 Week Weightlifting Seminar w/ Coach Eddie

When: Sunday 12/6, 12/13, 12/20, 12/27 @ 8:00am-9:15am
Where: CrossFit TILT II, 31 Union Ave., Sudbury MA
Who: All TILT members!
Cost: $100 (4 sessions total + 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:
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 for the next 4 weeks and dive a little deeper into the sport of Olympic Weightlifting and get better with the barbell. 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 lifts. 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. Athletes will have the opportunity to work on positions and strength at home or open gym with accessory work to be performed during the week. 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. 

Xoxo- Eddie



When: Friday November 20th!  7pm start time!
* There will be an open gym time from 6:15pm to 7pm!*

Where : CrossFit TILT II Sudbury

Who: You! There will be 18 spots available!!!

Cost: $10 buy-in. Bring cash with you!

How to Sign-up: Please sign up HERE if you would like to reserve a spot! Bring $10 Cash night of the event!

Show up a little before 7pm! Pick a spot and get set up on a rower. Once it is start time you will Rowl ten rounds for seeding and then go head to head to make it to the final! Like bowling, except rowing, you will try to land exactly on 100m each time you row. If you land on 100m you receive a strike. Lowest score will win! Winner gets money and bragging rights!

-Seeding round- 10 rounds to 100 meters. Reset after each one. At your own pace. Participants write down scores and tallies them up after 10 rounds. We seed 1-18 into the bracket once everyone is done.

-Bracket then begins going head to head with partition in between participants. Best of 5 going into the Final!
Best of 7 for the FINAL!!!

Track Points
Lowest score! 

The Winner:
Takes all the cash!

If you have any questions please email Mick@crossfittilt.com!

“TILT Community Cup” coming this November!!!

“TILT Community Cup” coming this November!!!

Y’all get ready for this November 2020! The TILT Community Cup is going down!!!

This 4 week challenge is a friendly competition between TILT gyms. (Waltham, Wellesley, Sudbury, and Southborough)
Members from each gym will be teaming up and holding each other accountable during the month of November. We will track our progress through a point scale, and post pictures/trash talk on our Facebook challenge group!

More Details below!

When: November 1st – November 30th
Who: You!
Cost: FREE

How to Sign-up: Sign-up HERE. Add your name under your gym tab (Waltham, Wellesley, Sudbury, Southborough)
then… Join our November Affiliate Cup Facebook group!

How to Track Points
Click HERE to track your daily points. (point system described below)

The Winner:
The winning gym will be selected based on:
-Average points of all gym participants

The Prize:
Bragging rights for the winning gym!

Point Scale
1 Point- Workout (Maximum 6 points/week.)

Examples: Take a TILT in-person or virtual class, take a recorded Vimeo workout, go on a run, hike, walk

Bonus Point- Never Miss a Monday!
Come to a Monday workout and get a bonus point for the week (your maximum points would then be 7/week)

1 Point- Post a picture on our Facebook challenge group (Maximum 7 points/week)

Examples: post-workout selfie, picture of a healthy meal, screenshot of your time/score for the workout of the day, share your favorite recipe, picture completing a weekly challenge

1 Point- Weekly Challenge (Maximum 7 points/week – week 4 the maximum is 9 points)

Input your daily points into our tracking spreadsheet. Example Day: workout, one facebook post, and one weekly challenge= 3 points

Weekly Challenges:
Weekly challenges will be posted the Saturday before every week on the Facebook challenge page and on TRIIB. If you have any question please feel free to email me!


FREE Sessions – Fiola Sports Chiropractic

Free Sports Chiropractic Sessions

Who: TILT Members
30 minute sessions with Dr. Andrew Fiola and Dr. Ryan Bernstein
*Free 15 minute Normatec session afterwards if you would like!
When: Monday Dec 14th, Tuesday Dec 15th, Wednesday Dec 16th  (4 time slots/day)
Where: Fiola Chiropractic – 280 Worcester Rd, Framingham
How to Sign-up: Sign-up for a time slot HERE. New clients only please!
What to Bring: Yourself and a mask! Masks must be worn the entire session.

A visit at Fiola Sports Chiropractic with Dr. Fiola and Dr. Bernstein is much different than your typical chiropractic experience.  The evaluation process is a specialized approach to detecting asymmetries, movement dysfunction and compensation patterns.  In all athletes, where there is compensation, it is not a matter of if there will be an injury, it is simply a matter of when.  Most of us will develop these compensation patterns as an adaptation to postural issues or “micro-traumas” that arise from our day-to-day lives, both at home, school and in the workplace.  We then walk into CrossFit with these patterns, and it changes the way we move through our workouts.

With our CrossFit athletes, we often find that a complex movement being done slightly wrong, A LOT of times, is what leads athletes down the road to injury.  Using manual therapy to correct and heal the damages muscles, while anchoring these changes with proper movement “re-education” has allowed us to keep our athletes in the gym and keep them healthy long term.

Fiola Sports Chiropractic blends traditional chiropractic treatments and services with advanced training and skills in Active Release Techniques (A.R.T.), Selective Functional Movement Assesment (SFMA) and the Titleist Performance Institute (TPI), in order to offer patients the best in individualized care.  Our goal is to efficiently resolve sports injuries and educate our clients so that they can be the first line of defense against injuries moving forward through their sport.  When an athlete is shown what normal basic movement feels like, they are armed with the knowledge and ability to pick up on abnormal movement patterns and compensations well before an injury or performance deficit arises.

Treatments & Services include:

  • Active Release Techniques (A.R.T. certified provider)
  • Corrective Exercise
  • Cupping
  • Normatec Recovery System
  • Chiropractic therapy
  • Functional Movement Evaluation (SFMA)
  • KinesioTape Therapy
  • Titleist Performance Institute Golf Assessment and Training (TPI certified)

Dr. Fiola and Dr. Bernstein have worked with elite athletes across a wide range of sports to assess, detect, and correct acute injuries, chronic pain and performance deficits.  We have seen clients from a range of professional organizations including:

  • MLS
  • PGA
  • MLB
  • NHL
  • NBA
  • Nationally ranked gymnasts
  • Nationally ranked track and field athletes


Fiola Sports Chiropractic
280 Worcester Rd, Framingham
Phone: 978-443-0989
Email: info@fiolasportschiro.com

NEW Kids Fitness Classes!

TILT Kids‘ Fitness Classes

When: Sundays in January @ 12:00pm-12:30pm
Who: 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. 

Indoor Class Protocols

Indoor Set Up!

TILT II Family!

We are excited to announce our indoor reopening plan in Sudbury!

Indoor Workout Member Procedure:

  1. You must reserve your spot for class via TRIIB. Class reservations begin 72 hours prior to class start time.

  2. On the day of class, please wait in your car until 5 minutes before your class time.

  3. Put on your mask and walk through the front doors of TILT.

  4. When entering, please answer our COVID Indoor Questionnaire.
  5. Use the provided hand sanitizer, grab a disinfecting wipe, and head to an open station. Once on a station, you may take off your mask if you would like. All stations are separated to ensure social distancing. Additionally, we have made partitions to create barriers between members.

  6. Wipe down the equipment you will be using for the workout. (the equipment will already have been wiped down as well prior to class)

  7. Have a totally awesome time throwing down with your friends!

  8. After the workout, grab another disinfecting wipe and wipe down your equipment and area.

  9. Exit the building out of the front entrance.

  10. See you tomorrow!

Open Gym- During open gym, there will also be designated stations for members spaced out for social distancing. The same procedures for classes will apply for open gym slots.

Indoor/Outdoor Class Checklist:

  1. Mask

  2. Water Bottle

  3. Yoga Mat/Towel (if you would like)

Indoor Facility Set-up

Our Sudbury location will be able to hold up to 18 people per class. All workout stations are separated 14 feet apart from each other in front and back. In addition, partitions have been made to create a barrier between members. Masks will not be required once you are on your station. However, if you would like to wear a mask, you are more than welcome to wear one! Cleaning will be done before and after classes, during off hours, and at night with our professional cleaning crew.


  1. Will the bathrooms be open? Yes- they will be open. You must wear a mask while in the restrooms. Only one person will be allowed in the restroom at a time.

  2. Will the showers be available for use? The showers will be open until 12/13.

  3. Will the water fountain be open? Yes- for refills only. Please bring your own water bottle.

  4. What if there is running in the workout and social distancing is not possible? Please wear a mask that you can pull over your face when passing other athletes while running outside and into/out of the gym.

  5. Will we be using the pull-up bars/ring in classes? Yes! We will be programming pull-ups and ring rows in class workouts. Members will be socially distanced and will be required to wear a mask when on the bars/rings. As always, other alternatives can be provided. Members can also use the bars/rings during open gym.

  6. If the weather is nice out, will the class be held outdoors? Yes! The day of class, if the weather is nice, the coach may decide to move the class outdoors.

  7. What if I would rather workout outside? You are more than welcome to workout outside! If the class is being held indoors, the warm-up and movement instruction will happen inside. Once the workout starts, you are more than welcome to head outdoors!

  8. Are children allowed to sit in the front desk area while class is going on? Children will be allowed in the front desk area during class. All children must wear a mask at all times and be distanced 6 feet apart.

In-Person and Virtual Schedule

In addition to our full in-person schedule, we will continue to hold virtual classes. Our virtual classes will continue to be recorded and posted to Vimeo. Check out our in-person and virtual schedules below…


As a reminder, TILT is using the TRIIB app for workout posts, workout tracking, and a platform to reserve your spot for classes. Click HERE for all set-up details. If you have any issues with the app, please reach out to James at james@crossfittilt.com.

Class Cancellation Policy 

Due to there being restricted class sizes, we have implemented a fee for class no shows/late cancellations. For members that do not show up for an RSVP’d class or fail to cancel through TRIIB, they will be assessed a $10 fee per class. Cancellations must happen at least 8 hours prior to class through the TRIIB app.

If you have any questions about our reopening plan, feel free to reach out to Brian at brian@crossfittilt.com.

TILT Marathon!


When: Saturday, September 12th
Individual Start Time- 7:00am
Team Relay Start Time- 8:00am

Where: TILT Waltham – 40 Jones Road 

What: 26.2 Miles with your favorite TILT crew.
Check out the course and options below!

How to sign-up: Fill out our TILT Marathon Excel Sign-up Sheet with your name or teammates.
*Sign-up deadline is Sunday, September 6th


  • How do I sign up?
    • Sign up as an individual or team on the TILT Marathon Excel Sign-up Sheet. If you are on a team, please list all teammates’ names. If anyone needs a rower or bike, please include in the excel sheet. 
  • Where is the exact starting point? 
    • TILT Waltham (40 Jones Road)
  • What’s the turnaround point?
    • The course will run from TILT Waltham (40 Jones Rd) down the Mass Central Rail Trail. There will be marked turn around points 2.1833 miles from TILT and 4.366 miles from TILT. 
  • Where can I park?
    • TILT Waltham (40 Jones Road). Please park along the street. Please do not park in the parking lot. Parking before the gym on the side street is also not allowed. 
  • What’s the start time? 
    • Individuals running the full marathon will start at 7:00 am sharp. Please show up ahead of time to warm-up.
    • Teams running the relay will start at 8:00 am sharp.
  • Will there be a group warmup?
    • No- there will not be coach led warm-up. Come early to warm up in advance. 
  • How many water stations are you planning, etc?
    • There will be water stations at each turnaround point. (Marked on map as 2.183 and 4.366)
  • What if I can’t run? No worries! We will have rowers, bikes, and ski ergs available in the TILT parking lot to use. 
  • What if I want to do it as a team of 2? This is a team of 3 event. Find a third! 
  • Will the bathrooms be open at TILT? Yes- the downstairs bathrooms will be open for use. You must wear a mask when going into the building.
  • Will the water fountain be open during the event? Yes- for refills only. However, please try to bring extra water bottles for yourself.
  • Can I watch if I am not participating? Of course! Come cheer our athletes on!
  • Where will members be hanging out if they are not running? We will be meeting and hanging out in the TILT Waltham parking lot. Please remember to wear a mask and stay socially distanced from others. 
  • Can non TILT members join? Of course! Bring any and all friends! 
  • What if my team is using a machine? You will share your machine and wipe down in between transitions. Please include the machines you will need on the sign-up sheet. 
  • Do I have to wear my mask while running? No- please keep 6 feet apart from other runners while on the course. 
  • Will we be able to buy products from the gym while there? Yes- there will be products available for sale. 
  • What if it rains? Rain or shine event! 

If you have any questions, please email Lindsay at lindsay@crossfittilt.com


Clean Eating Recipes E-Book (August Accountability)

Clean Eating Recipes E-Book

We are almost halfway through our August Accountability Challenge!
Over the last week we asked participants to submit some of their favorite clean eating recipes.
Take a look below at the Clean Eating Recipes E-Book we put together of them!
If you would like to add a recipe to the document, please email Brian at brian@crossfittilt.com.

Click HERE to view the Clean Eating Recipes E-Book


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