TILT COVID-19 Questionnaire

TILT COVID-19 Questionnaire

TILT is committed to the health and safety of all our members!
We are taking an extra measure to prevent the spread of COVID-19.

Moving forward, we will be requiring members to complete this brief self-assessment before joining outdoor classes. When you arrive to class, you will be asked whether you have answered “Yes” to any of these questions. If so, you will not be permitted to take class that day. If you have answered no or unable to ALL questions, you may proceed into class.

Click Here for TILT COVID Questionnaire
The questionnaire will also be posted at our sanitation stations at all gyms.




We are excited to announce that TILT will be utilizing the TRIIB app for workout posts, workout tracking, and a platform to reserve your spot in classes once we re-open.

Will we still be posting on the blog? YES! We will still be utilizing the blog for workout posts and tracking. This will serve as an additional platform for members to use.

Over the next few weeks, please familiarize yourself with the app. Practice signing up for classes, viewing the workout of the day, and tracking your workouts. Click HERE for all set-up details.

If you have any questions regarding the app, please reach out to James at James@crossfittilt.com. As we get closer to re-opening, we will be providing more details and procedures with you all!

Virtual Kids Camp


When: July 7th-July 10th @ 10:30am-11:30am
Who: Ages 6-10
Cost: $60/child
Click HERE to sign-up!

Our Virtual Kids Camp focuses on promoting health and fitness in a positive learning environment for children ages 6-10. We incorporate a variety of games, team building 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. All sessions will be done via Zoom. 

If you are interested in signing your child up, or are looking for more information, please contact Brian at brian@crossfittilt.com.

Zoom link and other details will be sent to all participants by July 3rd.

24 Heroes Virtual Fundraiser

24 Heroes Virtual Fundraiser
When: Sunday May 24th-Monday May 25th
How to Attend: Join Zoom Meeting – https://us02web.zoom.us/j/82824815546
Workout Schedule- Click HERE.

CrossFit TILT is thrilled to announce that the 5th Annual “24 Heroes” Fundraiser is scheduled for THIS Memorial Day weekend! From the morning of Sunday May 24th through the morning of Monday May 25th, we will be going LIVE via Zoom on the hour, EVERY hour, for 24 HOURS, with a workout to honor one of our nation’s fallen heroes. We are joining forces with Rob and Christine Seymour, two incredible members of our community, dedicated to supporting and honoring our nation’s heroes.

Our fundraising efforts will be donated to Veterans Inc., a veteran support organization based in Worcester, MA. A portion of the proceeds will also be donated to The Glen Doherty Memorial Foundation. We hope that you will join us for this memorial event and make it as great of a success as it has been in years past! Tune in this year to hear from some amazing guest speakers with personal connections to some of the heroes we are honoring. We are also incredibly proud to announce this year’s keynote speaker: Kate Quigley, the sister of Glen Doherty, whom we will be honoring in our first workout of the event.

In light of COVID-19, this event will occur via Zoom with athletes doing the Hero Workouts offsite. Each Hero Workout will be presented as prescribed, as well as with a “Limited Equipment” and “Bodyweight” version, allowing for maximum participation no matter your location or circumstance! Athletes are free to pick and choose which Hero Workouts they would like to participate in by logging into the designated Zoom link when each workout is scheduled. The hourly schedule of Hero Workouts, as well as all of the modified versions of each workout, can be found HERE. A coach will be on staff each hour to further assist you with any questions about modifications.

We encourage you to watch the following video HERE. If you are unfamiliar with this incredible event, this highlight reel from the 2018 fundraiser will give you an idea of the camaraderie and teamwork this event inspires. People from all walks of life coming together to pay their respects and work hard in the name of honor and remembrance. As CrossFitters, we adapt and overcome. There is absolutely no way we are going to let the pandemic prevent us from supporting and raising money for veterans and their families. We may not be able to gather in person, but we can still find a powerful way to come together.

If you are interested in donating to support this fundraiser, please visit our EventBrite page. There is a suggested donation of $25 per participant, but anything you are able and willing to contribute is greatly appreciated.

We would also like to announce a special fundraising opportunity made possible by a generous donation from Concept2. For the individual who raises the most money (a minimum of $500 to be eligible), Concept2 will donate an erg of the winner’s choice- either a Rower, Bike or Ski erg! Set up a GoFundMe or however you would like to compile your donations, and make a single submission on the EventBrite page. Just click “Tickets” and then enter a customized donation amount. Once you make your contest submission, please email Casey at casey@crossfittilt.com indicating you have entered the contest.

If you find yourself unable to donate, please don’t let that keep you from tuning in and participating in this event! The true intention of this event is to come together to honor those who made the ultimate sacrifice. In the words of Veterans Inc., “they were there when we needed them. We must be there now that they need us.” Whether your support is through monetary donations, giving a little piece of yourself during a workout, or just tuning in to show your support, we’re all in this together.

To join in on the event, click our event Zoom link at any time during the 24 hours the event will be taking place. A reminder that workout briefs, hero bios and any speakers will begin at the top of the hour, every hour, and the workout will follow shortly after. There will be no group warm-up. Come ready to workout, have fun, and support a great cause! Join here- https://us02web.zoom.us/j/82824815546 (Meeting ID: 828 2481 5546)

If you have any questions regarding the 24 Heroes Fundraiser, please feel free to contact Casey Bennett at casey@crossfittilt.com. After taking a look at the workout schedule, if you find that you have a personal connection, or know someone with a personal connection, to one of the heroes we are honoring this year, please reach out to Casey Bennett at the previously mentioned email address. We would love to give those of you with personal connections an opportunity to speak in honor of those you hold dear to your hearts.

Thank you for taking the time to read through this information. We truly hope that you will find some time to join us for this event. Mark your calendars, spread the word, and let’s make this a truly unforgettable experience!

Staying Positive and Keeping Active by Mick Dudley

Staying Positive and Keeping Active
By: Mick Dudley

We can all agree this is a challenging time we are living in right now. There are men and women in the healthcare profession out on the frontlines doing their very best to resolve our current situation. And there are those of us, who are not on the front lines, at home doing our best to be patient and find ways to keep ourselves busy, active, and positive. Being aware of our current situation is important and we can all find ways to keep a positive light within ourselves even though the times may not feel positive. Sometimes being indoors can be hard or bring some of us into a negative mental state. One way we can stay positive is by keeping ourselves active. Whether it is hitting a virtual class on zoom or getting outside in the backyard and doing some spring clean up, we need to keep moving! We also need to keep our mental state as positive as we can. My uncle always told me, “positive gets you positive.” If you do positive things and think positive thoughts, your life will shine in a positive light.

 We have an opportunity to do what we can at home with what we have. This is a time where we can get creative, accomplish some things we have been wanting to do, but never had the time. This is a time where we can grow as people and do things we haven’t had time to do during our busy lifestyle before. It is a time to explore and improve upon other parts of our lives. We may just have to get a little creative or think outside the box!

It is so important to take that thirty minutes to one hour a day for fitness and exercise. Completing a workout makes you feel accomplished and it gets those feel good vibes flowing, known as endorphins!  After completing a workout, I think we can all agree that we get a great feeling of accomplishment and sometimes are amazed at ourselves! Once we feel that sense of accomplishment, we want to feel it again and again! And that is a great feeling to have but after that hour of exertion and giving it our all, we have to keep those positive vibes flowing even if it may be a struggle to do so. 

Somethings we could do to keep busy or in a state of positivity is to read a book, set some goals we would like to work towards, call a friend or family member, write in a journal, play outside in the backyard with family, work on singing or playing a musical instrument, have a game night or cook a meal with your family! The possibilities of doing new or different things are endless if you take the opportunity to explore them! 

So, if you are struggling with staying positive or need that little push, I encourage you to start with writing down a daily routine. Write some things you would like to do or accomplish. Writing things down and seeing them in front of you will help you execute your plan to accomplish them. This will help you structure out your days and help you stay on track. And think “I will,” when you write down what you would like to do! I will get up early. I will take one hour a day for my workout. I will clean up the yard. I will get through this challenging time and get back to my regular routine when it is time! I will stay on track with my nutrition. I will work on home projects I’ve been meaning to get to.I will work out four to six times a week! Say “I will,” believe it and you will accomplish your goals!

 We have a choice to be positive or be negative. We can choose how to approach each situation we are faced with. And though it is often easier said than done, the best choice you can make first is to be positive. Start with a positive mindset. Having a positive mindset will help you be productive and in return you will accomplish tasks and feel successful. Once you accomplish one thing they start to add up and that feeling of accomplishment grows! You will move from one thing to the next, to the next! The power of positivity goes a long way! So stay positive my friends and we will come out of this stronger together! 

Let’s Talk About Glutes (Part 1) by Coach Gianni

Let’s Talk About Glutes (Part 1)
By Coach Gianni

No this is not going where you think it is, but(t) it will shed some light on a neglected area that we use every day in our daily lives and during our workouts. A lot of people are under the impression that if you do some mobility once a week, you’ll be free of the injury bug. Unfortunately, this is not true and we have to make this more of a habit and less of a chore. Let’s be real about this, when was the last time you targeted your posterior? You know, that thing you’re sitting on reading this right now. Today we’re going to talk about how you can give yourself an advantage in life and sport. 

Glute Anatomy

Gluteus Maximus
Function: Largest of the three. Helps with moving the leg back into extension and rotates the leg externally (ex: duck walk).

Gluteus Medius
Function: Sits underneath the Glute Max and stabilizes the hips and thigh abduction (away from the body). Crucial muscles that help with single leg movements like lunges, squats and even walking up stairs. Without it the pelvis would drop off to one side.

Gluteus Minimus
Function: Smallest of the three. Sits under the Glute Med and aids in Glute Med function which is hip stabilization. 

Why glute stretching?
Can relieve discomfort/pain and tension in:
1. Lower Back
2. Glutes
3. Pelvis
4. Hamstrings
5. Hips
6. Knees

 What are the benefits of glute stretching?
1. Gain flexibility
2. Improve range of motion
3. Reduce risk of injury
4. Improve mobility 

You (K)need Strong Glutes
Did you know that having strong glutes directly translates to having stronger knees? Not only is it beneficial for your quads but it also gives support to your ACL and VMO (vastus medialis oblique) which is a quadriceps muscle that sits on the inside of your thigh and helps control the position of the patella. Without strong glutes, movements such as squats, lunges and even walking up and down stairs can be dangerous due to the position of your knees.

The ACL is a ligament that runs through the middle of you knee and its job is to provide rotation, stability, and limit the amount of movement between the tibia (shin bone) and the femur (thigh bone). The wider a person’s hips are, the greater the angle between the femur and the tibia. This means that if a person’s glutes are not firing or in a position to handle stress, then the ACL is susceptible to injury. 

In short, your glutes are not only good for filling out those Levis, they are a crucial muscle group that either makes your life and workouts enjoyable or puts you in a position of injury. If you value not only your back but your knees and hips then do your derriere a favor and mobilize it! 

Below is a list of stretches that can start you off on your journey to healthier glutes. Each stretch can be performed pre or post workout and should be held for a duration of 30-60 seconds. It only takes 5-10 minutes to do but over the days, months and years you will start to see the benefit of your diligence in your everyday life.


Snatch Technique at Home by Coach Brian

No Weights, No Barbell, No Problem!
Improve Snatch Technique While at Home 

Although many of us do not have weights and barbells at home, there are still many things that can be done to improve your snatch technique. 

What you need: PVC Pipe or Broomstick

Take a look below at some different exercises and warm-ups that can help dial in your olympic lifting technique! 

Burgener Warm-up
Watch Coach Brian teach the burgener warm-up below..

Down and Up
-Most important aspect of the warm-up
-An extension of the ankles, knees, and hips (triple extension)
-Creates momentum and elevation of barbell 

Elbows High and Outside
Focus: keep the bar close

Muscle Snatch
-Upper body strengthening exercise that teaches the pull, turnover, and finish position of the snatch
-Focus: strong turnover and active shoulder
-Finish position overhead- arms locked out, elbow pits facing up/elbows facing down, bar directly overhead 

Snatch Lands (Power – 2”, 4”, 6”)
-Trains receiving position of snatch
-Focus: footwork + active shoulder 

Snatch Drop (Full)
-Trains receiving position of snatch and builds speed and explosiveness
-Focus: footwork + active shoulder + bottom position 

Learn more about the burgener warm-up here: https://library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pdf

Burgener Skill Transfer Exercises
Watch Coach Brian teach the skill transfer exercises below..

Snatch Grip Push Press
-Focus: Overhead strength
-Strong dip + drive overhead

Overhead Squat
-Focus: Core strength
-Active shoulder overhead

Heaving Snatch Balance
-Focus: Arm Speed

Drop Snatch
-Focus: Foot/Arm Speed

Snatch Balance
-Focus: Drive/Foot/arm speed

Affiliate Quarantine Cup!

The TILT Affiliate Quarantine Cup is here!
The “Affiliate Quarantine Cup” is a fun way to participate in The Support Your Local Box Fundraiser and be part of a friendly team competition amongst TILT members. 

When: April 6th – April 26th

How It Works:
1. We would love to have everyone join in on the fun! If you want to participate please register at games.crossfit.com/open.
2. Once registered, we will place you on a team with TILT members and a coach
3. Teams will earn weekly points for their team between April 6th-April 26th

You Earn Points For:
-Doing the weekly Support Your Local Box Fundraiser workout (1 point/week)
-Every Zoom class you participate in (you can only earn 1 point/day)
-Doing the challenge of the week (1 point/week)
-Posting on the WOD blog (1 point/day)
-Eating 800g of fruits and vegetables (1 point/day)
-Doing a Tabata Time workout (you can earn up to 5 points/week)
*The max amount of weekly points for a participant is 28 points

*Weekly points are from..
April 6th-12th
April 13th-19th
April 20th-26th

What is The Support You Local Box Fundraiser?

The Support Your Local Box Fundraiser is an online event put on by CrossFit HQ to benefit CrossFit affiliates affected by COVID-19 around the globe. The entire CrossFit community has an opportunity to come together in support of all affiliates! 

Event Format:
Over a three-week period, CrossFit HQ will release three classic and accessible workouts that can be performed by participants of any ability level. There will be limited equipment and bodyweight options (very similar to the workouts TILT is already posting!) The first workout will be announced on Friday, April 3rd. TILT will program and participate in these workouts on Monday April 6th, 13th, and 20th.

Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate. This is also a great opportunity to rally family and friends to participate in this accessible event!!

How to Get Involved
Anyone can participate! Payment is not required. Your participation is, in itself, a strong form of support and encouragement to the affiliate community. When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. If you want to contribute to TILT, great! We really appreciate the support! If you want to contribute to a different affiliate that you know is in need, awesome! When the event closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. 

You can register at games.crossfit.com/open. We cannot wait to throw down on these workouts with you all!!

TILT II Internal Team Throwdown!

Internal Team Throwdown is coming!

Alright Tilt Fam get pumped for the Internal Team of 3 Throwdown coming this Spring!
What: The Internal Team of 3 Spring Fling Throwdown baby! Let’s go!
When: Saturday April 11th from 9am-12pm!
Where: TILT Sudbury
Who: All of you TILT Fam!
How to participate: Sign up at the front desk!
Fee: Nada! Zero! Zip!

The Internal Team Throwdown is going to be an absolute blast and you don’t want to miss out on the fun! It will be a great way to celebrate the end of our Nutrition Challenge, meet some new people from the gym, and throw down on some workouts together!
How it works!
First thing you’ll want to do is sign up at the front desk. This way we can get a tally of how many teams to put together. Teams will be randomly divided into groups of 3 athletes. All fitness levels are welcome and workouts can be modified as needed. There will be a total of three workouts that day!
Once you know who your teammates are let the team costume brainstorming begin! Communicate with your other teammates and come up with an awesome costume idea! Could we see the Avengers? Maybe. Could we see the A- Team? Maybe. How about Duddy’s Angels? Only time will tell!  The winner of the throwdown is going to go to the team with the best costume! That’s right! So let’s get on those costume ideas once you find out who your teammates are and have some fun!
Fun and Gameday!
After you guys find out who your teammates are, get your costumes together, and are ready to rock and roll, you will come in on Saturday April 11th! The doors will open at 8am. Come on in, get warm and ready to get after workout #1 with your teammates! The throwdown will be composed of three different workouts. All workouts are modifiable and going to be a blast!
When the last workout is completed we are going to do a pot-luck just like we did for Friday Night Lights! And those pot-lucks were fire! Now we get to combine pot-luck forces and have the best pot-luck ever! You guys are welcome to bring any dish you would like! Does it have to be healthy? No. It could be pizza if you wanted! All foods are welcome!
Please mark your calendar, take a day out of work or away from some yard work and join us for our Internal Team of 3 Spring Fling Throwdown going down on Saturday April 11th! You are not going to want to miss it and have that feeling of missing out on a good time! Sign up at the front desk and we will see you then!

March Newsletter


Hey TILT Fam! We wanted to let you know what is going on in the month of March! Each month we will be posting an events for the month page! Here is what’s going on in March!
Our “800 Gram Nutrition Challenge,” will be starting on Monday March 9th! The goal of the challenge is to eat 800 grams worth of fruits and vegetables a day. Adding 800 grams of fruits and vegetables will eliminate poor snack choices, gives each person diverse options in choosing which fruits and vegetables they would like to have, allows flexibility, and there is no restrictions to the nutrition challenge. Keeping things simple is best and this challenge is it! If you would like to optimize results and performance in workouts, we encourage eliminating sugars and alcohol. But it is not required. The baseline workout for the challenge will be on Monday, March 9th, for all classes! Please sign up at the front desk before March 9th! We hope you can all join for the challenge!
Our Athlete of the Month for March is Tom Komola! Tom is an extremely hard working and dedicated athlete of the 5:30pm class! He works as a lineman and when he has weekends off he enjoys spending them with his two boys! Tom started CrossFit back in 2013 and has loved it ever since! Please make sure to read the question and answer we did with Tom on the WOD post for Monday, March 2nd, and if you see him make sure to congratulate him! Congrats Tom!
The kids and teens class has been in full swing! Kids classes meet on Tuesday and Thursdays only at 4:45pm and Teens class is held on Monday, Wednesday and Friday at 4:30pm! If your kids are looking to get active and would like to try out a class please feel free to come by for one free trial class on any day class is held or email mick@crossfittilt.com!
The Lincoln Sudbury Lacrosse team training is coming down to its last two weeks! The team has been training hard for the past eight weeks! The team meets three days a week and training sessions last an hour with strength and conditioning components to the class along with team building work! If you coach a team or know of a team that is interested in team training please feel free to reach out to my email at mick@crossfittilt.com.
And last but certainly not least, we recently purchased two Rogue Echo Bikes and brand new Rogue barbells! The bars are great and we hope you guys enjoy using them in workouts! You are also welcome to incorporate the Rogue Echo bikes into workouts along with our True Form Runners! Feel free to ask a coach on recommended calories or time domains. That is what’s going on in March and we will see you at the gym!


Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 129 other subscribers