Friday 4.3.20

Jess!

TILT CLOSED UNTIL 4.30.20
New Schedule below!!!

Check in to class: https://zoom.us/j/2740893085
Missed class? Click HERE to access our Vimeo


“Deadshot”

3 Rounds of:
50 Lunges
50 Burpees
*Wear a vest if you have one

General Warm Up
:30 Front to Back Hops
:30 Samson and Reach
:30 Front to Back Hops
:30 Good Mornings
:30 Side to Side Hops
:30 Alternating Spiderman
:30 Side to Side Hops
:30 Walk Out to Plank
:30 Right Foot Hops
:30 Samson to Hamstring Stretch
:30 Left Foot Hops
:30 Bootstrapper Stretch

Movement Specific Warm Up
Lunge – https://www.youtube.com/watch?v=L8fvypPrzzs
:30 Front Lunge
:30 Back Lunge

Burpee – https://www.youtube.com/watch?v=auBLPXO8Fww
3 x Step to Top of Plank
3 x Step Down and Step Up
3 x Drop Down and Step Up
3 x Drop Down and Snap Up

Warm Up Round
10 Lunges
10 Burpees

WOD Modifications
Reps – 40, 30, or 25 of each
Lunge – Air Squats, Hip Thrusts, or Over and Back Hops
Burpee – Up/Downs or Good Mornings

WOD Guidance
Rip the bandaid right off today! Let’s grind out those burpees and keep moving on the lunges!

Question of the Day
The Office, Parks and Rec, Friends, Seinfeld, and The Simpsons. One stays and the rest cease to exist…what’cha got?

Box Brief
AFFILIATE QUARANTINE CUP!
Over a three-week period, CrossFit HQ will release three classic and accessible workouts that can be performed by participants of any ability level. Anyone can participate! Payment is not required. Your participation is, in itself, a strong form of support and encouragement to the affiliate community. Once you are signed up we will put you on a team with a coach! Sign up before Saturday 4/3!
You can register atgames.crossfit.com/open. We cannot wait to throw down on these workouts with you all!! Click HERE for more information!

Athlete of the Month!
Congrats to Jessica Bronson on being out Athlete of the Month for March! We asked Jessica a few questions below to get to know her a little better!

1. When did you start CrossFit?
I started CrossFit in March 2018
2. What is your favorite food?
My favorite food is Filet Mignon, add a sweet potato and a small side salad and I am in!
3. If you could choose one superhero power, what would it be?
If I could choose a superhero power, I would choose to have super-human strength just like Wonder Woman and hopefully all her other great assets come along with it!
4. You just won a million dollars!  What is the first thing you would purchase?!
If I won a million dollars, I would start my own business.  I have wanted to start my own business for years and have not been willing to take the financial risk, with a million dollars, I think I could afford to take that risk.
5. What is your favorite activity to do outside of the gym?
One of my favorite activities to do outside of the gym is baking.  Baking provides a way for me to decompress and I find enjoyment in creating new challenging recipes.  Baking is cheaper than therapy!
6. What is your favorite CrossFit movement?
My favorite CrossFit movement would be anything involving a barbell but specifically Power Cleans.  With my shoulder limitations, I have become pretty good at Cleans so it is hard not to like something you are good at.
7. If you had any advice to give someone thinking about trying CrossFit what would it be?
I would tell anyone thinking about CrossFit to just try it out.  So many people have misconceptions about what CrossFit is and the types of workouts we do, it is not all just pumping iron.  I have found CrossFit to be a great way to get healthy and fit as well as meet wonderful new people.  CrossFit is like a second home to me.

Thursday 4.2.20

Carie!

TILT CLOSED
VIRTUAL CLASS SCHEDULE 7AM, 9AM, 12PM CORE + CARDIO, 1PM BODYBUILDING, 4PM MOBILITY, 5PM CLASS
https://zoom.us/j/2740893085
Click HERE to access our Vimeo

“Skrillex”
AMRAP 20
20 Dumbbell Deadlift/Odd Object Deadlift
20 Single Arm Dumbbell Hang Power Clean/Odd Object Hang Power Clean
20 Dumbbell Goblet Squat/Odd Object Squat
20 Single Arm Dumbbell Push Press/Odd Object Push Press

General Warm Up-
:20 Jog in Place
:20 Butt Kickers
:20 High Knees

:30 Good Mornings
:30 Active Spiderman
:20 Slow Air Squats + :10 Hold in Bottom of Squat + :20 Fast Air Squats
:30 Arm Circles (:15 Forward/ :15 Backward)

:30 Hops over Dumbbell/Odd Object
:30 Inchworm + (Knee) Push Up
:20 Slow Air Squats + :10 Hold in Bottom of Squat + :20 Fast Air Squats
:30 Invisible Object Strict Press

Movement Specific Warm Up-
*Start with lighter weight if available*
:20 Invisible Object Alternating Deadlift (Imagine Dumbbell or Odd Object between the feet and practice settling hips down into set-up position)
:20 Alternating Dumbbell Deadlifts or Odd Object Deadlifts

:20 Jump and Land in ¼ Squat
5 ¼ Squats (per side, with Dumbbell on shoulder, or with Odd Object in front rack position)
5 Hang Power Cleans (per side, or with Odd Object)

3 Tempo Dumbbell Goblet/Odd Object Squats (3 Seconds Down, 3 Seconds Hold, 3 Seconds Up)
5 Dumbbell Goblet/Odd Object Squats

*Complete the following on each side unless using an object that requires both hands*
5 Dumbbell/Odd Object Strict Press
5 Dip and Stand Fast
5 Push Press

Warm Up Round-
4 Dumbbell Deadlift/Odd Object Deadlift
4 Single Arm Dumbbell Hang Power Clean/Odd Object Hang Power Clean
4 Dumbbell Goblet Squat/Odd Object Squat
4 Single Arm Dumbbell Push Press/Odd Object Push Press

WOD Modifications-
Reps- 15/10
Deadlift- Limit Range of Motion (Lower weight to knee or mid-shin instead of floor), Good Mornings, Supermans
Hang Power Clean- Hops over Dumbbell or Odd Object
Goblet Squat- Air Squat, Wall Sit, Glute Bridges or Hip Thrusts
Push Press- Strict Press, Use 1 Weight in 2 Hands to decrease loading per side, Floor Press

WOD Guidance-
Longer, steady effort today. Choose a light/moderate weight on your object that allows you to complete each movement in 2-3 sets to conserve grip. You are ideally using one weight across all movements, so let your overhead movement be the limiting factor on weight choice! Move in your first 5 minutes of this workout how you’d like to be moving in the last 5 minutes of your workout!

Question of the Day-
What’s some GOOD news you’ve heard or received recently?
Click HERE for #somegoodnews

Box Brief
Kid’s Class 1030am Thursday 4.2.20
“Just Doodle It” drawing night Thursday 7pm on ZOOM! Kids welcome!

SUPPORT YOUR LOCAL BOX FUNDRAISER!
Over a three-week period, CrossFit HQ will release three classic and accessible workouts that can be performed by participants of any ability level. Anyone can participate! Payment is not required. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.
You can register at games.crossfit.com/open. We cannot wait to throw down on these workouts with you all!!

Committed Club

Congrats to the following athletes below for posting 10 or more times on the WOD blog to get into the club!

Paul Duddy
Daphna Cox
Marcelo Cavalcanti
Jessica Bronson
Charlene Nassa
Matt Jackson
Adam Stack
Mark Anderson
Nancy Purpura
Heather Arsenault
Phil Muscatello
Carie Facemire
Hannah MacLean
Nadia Abuelezam
Vinnie Minucci
Dan Pierson
Sue Ciaffoni
Michelle Hammerschmidt
Ben Hammerschmidt

Wednesday 4.1.20

Paulo!

TILT CLOSED UNTIL 4/7
VIRTUAL CLASS SCHEDULE 7AM, 9AM, 12PM CORE + CARDIO, 1PM HIIT/SCULPT, 4PM MOBILITY, 5PM CLASS
https://zoom.us/j/2740893085
Click HERE to access our Vimeo

 

“Killer Croc”
50-40-30-20-10
Push-ups
Sit-ups
Dumbbell/Odd Object Row (25-20-15-10-5 Strict Pull-up if available)
1 minute plank after each round
General Warm Up:
3 rounds
:30 Sec Mountain Climbers
:15 Sec Arm Circles forward
:15 sec Arm Circles backward
:30 Inchworm to Spiderman Lunge each leg)
:30 Alternating Scorpion Stretch
Movement Specific Warm Up:
Push Ups
5 Elevated Box/Table Push Ups
5 Knee Push Ups
5 Full Push Ups
5 WOD Push Ups
Sit-ups
5 Slow controlled Sit- ups
5 Faster pace Sit- ups
Dumbbell/Odd Object Row
5 Scap Retractions w/Dumbbell or Odd Object or on Pull up bar
5 Tempo Rows (3 sec up,3 sec hold, 3 sec dow) or 3 Strict Pull- ups
5 Full Rows or 5 Pull-ups
Plank
:20 sec High Plank Hold w/alternating Shoulder Taps
:20 sec Low Plank Hold on forearms
:20 sec High Plank
Warm Up Round:
5 Push-ups
5 Sit-ups
5 Dumbbell/Odd Object Rows
:20 sec Plank Hold (High or Low)
WOD Modifications
Reps- 40-30-20-10-5, 25-20-15-10-5
Push-ups – reps,elevated to a box, from knees, floor press, overhead press
Sit-ups- reps, hollow rock, hollow hold in seconds (accumulate 1 minute-:50 sec – :40 sec – :30 sec – :20 sec), standing high knee raises
Plank- :45 sec or :30 sec, Hollow hold, Tuck Hold, Bird Dog
WOD Guidance
Break up push ups and rows into manageable sets and keep moving on sit ups. Take a quick break from plank hold if you need to.
Question of the Day
If you had a pet Tiger, what would you name it?
Box Brief

“Just Doodle It” drawing night Thursday 7pm on ZOOM! Kids welcome!

Virtual Class Schedule


Tuesday 3.31.20

Dave!

TILT CLOSED UNTIL 4/7
VIRTUAL CLASS SCHEDULE 7AM, 9AM, 12PM CORE + CARDIO, 1PM BODYBUILDING, 4PM MOBILITY, 5PM CLASS
https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Kelly
5 rounds of:
400m Run
30 Box Jumps  (24/20)
30 Wall Balls ( 20/14)

Modifications
Running – 300m/200m/1 min out and back/100 High Knees + 50 Mountain Climbers
Box Jumps – Tuck Jumps/Jumps over Odd Object
Wall Balls – Medball Thruster/Single Dumbbell Thruster/PVC Thruster/Air Thruster/Air Squat
Rounds – 4 or 3
Reps – 20/15

General Warm Up
If you’re running today do this dynamic warmup – https://www.youtube.com/watch?v=VW42KKmjEZY

If you’re doing high knees + mountain climbers do this warmup:
:30 Jumping Jacks
:30 High Knees
:30 Plank
:30 Active Spiderman
:30 Slow Air Squats
Repeat this warm up three times

Movement Specific Warm Up
Box Jump/Tuck Jump:
:15 Low Hops or Alternating Box Step Ups
:15 Low Tuck Jumps
:15 Medium Tuck Jumps
:15 Full Tuck Jumps or Box Jumps

Wall Ball:
:15 Air Squats
:15 Air Thrusters (Thumbs on Shoulders and Finish with Strong Press
:15 Thrusters (Medball, Dumbbell, PVC, or Air)
:15 Full Movement (Wall Ball, Medball Thruster, Dumbbell Thruster, PVC Thruster, Air Thruster, or Air Squat)

Warm Up Round
200m Run/:30 out :30 back/50 High Knees + 25 Mountain Climbers
10 Box Jumps
10 Wall Balls

Question of the Day
Lays is putting you in charge of making their next flavor!
Whatcha got?

Box Brief
“Just Doodle It” drawing night Thursday 7pm on ZOOM! Kids welcome!

Monday 3.30.20

Sue!

TILT CLOSED UNTIL 4/7
VIRTUAL CLASS SCHEDULE 7AM, 9AM, 12PM CORE + CARDIO, 1PM HIIT/SCULPT, 4PM MOBILITY, 5PM
https://zoom.us/j/2740893085
Click HERE to access our Vimeo

“Capt. Boomerang”Class
AMRAP 15
20 Dumbbell or Kettlebell Swing
40 Double Unders
20 Burpees/ Up-Downs
40 Double Unders

“Capt. Boomerang” Limited/No Equipment
AMRAP15
20 Odd Object Swing/ Hip Thrust
40 Line Hops/ Toe Taps/ Jumping Jacks
20 Burpees/Up-Downs
40 Line Hops/ Toe Taps/Jumping Jacks

Post score to comments

General Warm Up
:30 Toe Taps or Jumping Jacks (slow)
:30 Good Mornings
:30 Up Downs
:30 Down Dog and pedal feet
:30 Bootstrapper
:30 Toe Taps or Jumping Jacks (faster)
:30 Good Mornings
:30 Up Downs

Movement Specific Warm Up
10 Kettlebell Deadlift
10 Hip Pop (swing to stomach height)
10 Swing to Eye Height
10 Workout Style Swings

:30 Singles
:30 Higher Jump Singles
:30 Double Taps
:30 Double Unders

:30 Up Downs
:30 Step back /Step up Burpee
:30 Hop back /Step up Burpee
:30 WOD Style Burpee

Warm Up Round
5 Dumbbell or Kettlebell Swing/ Odd Object Swing/ Hip Thrust
10 Double Unders/ Line Hops/ Toe Taps/ Jumping Jacks
5 Burpee
10 Double Unders/ Line Hops/ Toe Taps/ Jumping Jacks
WOD Modifications
Not going all the way to the ground? Try the Up Down for your burpee
Spend no longer than 30 seconds on your rope! Modify the numbers to get within the :30 second time domain
Swing to eye height if you cannot go overhead
WOD Guidance
Pick a weight for dumbbell or kettlebell swings that you can hold onto for twenty reps. Smooth and steady on double unders and keep moving on the burpees or up-downs. Pace this one out!
Question of the Day
What is something you recently realized or understood that embarrassed you because you should have already known?
Virtual Class Schedule

Sunday 3.29.20

Community!

TILT CLOSED UNTIL 4/7
VIRTUAL CLASS SCHEDULE 8AM YOGA, 9AM CLASS
https://zoom.us/j/2740893085
Click HERE to access our Vimeo

Sundae Fundae
AMRAP  3 x 5
4 Single Dumbbell Cleans/Odd Object Cleans
6 Dumbbell Goblet Squats/Odd Object Squats
8 Dumbbell Push Press/Odd Object Push Press

Rest 1:00 Between Rounds

General Warm Up
3 Rounds:
:30 Dumbbell or Odd Object Toe taps
:30 Active Alt. Spider-Man
:30 Walk-Outs
:30 Air Squats

*increase speed on air squats each round

Class Specific Warm Up
W/ Light Dumbbell:
10 Deadlift
8 Single Dumbbell Cleans (3 each side)
8 Goblet Squats
8 Dumbbell Push Press (3 each side)

W/ Workout Weight DB:
4 Single Dumbbell Cleans (2 each side)
6 Dumbbell Goblet Squats
8 Dumbbell Push Press (4 each side)

Limited/No Equipment Warm-Up
W/Odd-Object:
10 Deadlift
8 Odd Object Cleans
8 Odd Object Squats
8 Odd Object Push Press

Warm-Up Round
4 Single Dumbbell Cleans/Odd Object Cleans
6 Dumbbell Goblet Squats/Odd Object Squats
8 Dumbbell Push Press/Odd Object Push Press

Question of the Day
Do you pronounce it “CAR-MIL” or “CARE-A-MEL”?

Saturday 3.28.20

Barbell Squad!

TILT CLOSED UNTIL 4/7
VIRTUAL CLASS SCHEDULE 8AM, 9AM BULLETPROOF BACK
https://zoom.us/j/2740893085
Click HERE to access our Vimeo

5K Run or 1hr Ruck

*For ruck, wear a vest or backpack.

Post time to comments

Warm Up

200m or 1 minute Run/Bike/Row
:30 Jumping Jacks/Jills
:30 Turtle Hurders
:30 Mountain Climbers
:30 Knee to Chest
400m run or 2 minutes Run/Bike/Row
:30 over the hurdle forward
:30 figure 4
:30 alternating samson lunge, focus on reaching up
:30 soldier kick, focus on aggressive pull down to full stand
200m or 1 minute Run/Bike/Row
:30 high knees, focus on elbows close + arm swing with arms bent at 90 degrees
:30 butt kicks, heels hit butt, knees pointed towards the ground
:30 straight leg drill, think toe taps to a plate, shallow height
:30 toes in walk, heels elevated and away from each other
200m or 1 minute run/bike/row
Ruck
All of the above PLUS
1 minute plank with your weight
1 minute good morning with your weight
Modifications

4k (2.48m), if consecutive miles are not held under 10minutes
3k (1.8m), if consecutive miles are not held under 12
30m Ruck- 15 minutes out, 15 minutes back
30minute bike/row
30minute bike/row with :30 sec plank or hollow hold every 2:00 until time is up
WOD Guidance
Pace, pace, pace on the run! Stay steady and keep moving!
For the ruck grab a backpack, load it up and find a park or a hike trail with your family!
Question of the Day
Is the Easter bunny a boy or a girl?

Friday 3.27.20

Brian!

VIRTUAL CLASS SCHEDULE 7 AM CLASS, 9 AM CLASS, 12 PM CORE AND CARDIO, 1 PM HIIT/SCULPT, 4 PM MOBILITY, 5 PM CLASS
https://zoom.us/j/2740893085
Click HERE to access our Vimeo

“Bennie” Class WOD
For Time:
100 Dumbbell Snatches
100 Burpees

“Bennie” Limited/No Equipment WOD
For Time:
100 Odd Object Ground to Overhead or Tuck Jumps
100 Burpees

General Warm-Up
:30 Jog + Back Pedal around the Dumbbell/Backpack (switch directions @ :15)
:60 Walkout to spidermans (each leg)
:30 Side Shuffle around Dumbbell/Backpack (switch directions @ :15)
:60 Sampson + Hamstring stretch (alternating legs)
:30 Tuck Jumps (no rebounding)
:60 Strict Burpees (step down, push-up, step-up, jump+clap)

Class Specific Warm-Up
5 Dumbbell Strict Press + 5 ¼ Squats w/ Dumbbell Overhead (each arm)
:20 Dumbbell Hang Snatches Right Arm
:20 Dumbbell Hang Snatches Left Arm
:20 Dumbbell deadlifts (alternating hands)
:20 Dumbbell Snatches (alternating hands)

3 Step Down + Step Up Burpees
3 Jump Down + Step Up Burpees
3 WOD Style Burpees

Limited/No Equipment Warm-Up
5 Odd Object Presses + 5 ¼ Squats w/Odd Object Overhead
:20 Hang Odd Object to Overhead
:20 Odd Object Deadlifts
:20 Odd Object Ground to Overhead

Tuck Jumps
:20 little Tuck jumps
:20 Medium Tuck jumps
:20 Full Tuck Jumps

3 Step Down + Step Up Burpees
3 Jump Down + Step Up Burpees
3 WOD Style Burpees

Warm-Up Round
6 Dumbbell Snatches/Odd Object Ground to Overhead
6 Burpees

WOD Modifications
Decrease Reps- 80/70/60 reps of each movement
Dumbbell Snatch/Odd Object Ground to Overhead- deadlifts, power cleans, push press
Burpees- 5 min time domain, Burp/Up Down, Accumulate 3-4 mins in a plank

WOD Guidance
Start off with smart sets on the Snatches/GTO but should be doing at least 10 reps per set! This is your buy in to the burpees. When you get to the burpees here’s the challenge: Can you stay moving the whole time?! Answer: YES! You certainly can!!! Break them up into smaller sets in your head, but just keep moving! Once you get to your final 15-20 reps, time to turn on the afterburners!!

Question of the Day
If you could be one Big Cat, which one would you be?  

Thursday 3.26.20

Mark!

VIRTUAL CLASS SCHEDULE 7 AM CLASS, 9 AM CLASS, 12 PM CORE AND CARDIO, 1 PM BODYBUILDING, 4 PM MOBILITY, 5 PM CLASS
https://zoom.us/j/2740893085
Click HERE to access our Vimeo

 

“Cindy”
AMRAP 20
5 Pull Ups or Odd Object Rows or :15 Iso Row Hold
10 Push Ups
15 Air Squats
General Warm Up
:30 Jumping Jacks
:30 Alternating Spiderman
:30 Arm Swings (:15 Across/ :15 Up and Back)
:30 Broad Jumps or Bunny Hops
:30 Side Lunges
:30 Inchworms
:30 Plank Jacks
:30 Air Squats

:30 Cuban Press (with or without PVC/broomstick– just looking for rotation here) (Cuban Press)

Specific Warm Up
:15 Scap Retractions
3-5 Strict Pull Ups or :15 Iso Hold with Odd Object
:15 Kip Swings or Slow Bent Over Row
5 Pull Ups or Bent Over Rows or :10 Iso Hold
5 Box/Bench/Table Push Ups
5 Floor or Knee Push Ups
5 Workout Rep Push Ups
5 Slow Air Squats
5 Faster Air Squats
Warm Up Round
3 Pull Ups
4 Push Ups
5 Air Squats
WOD Guidance
Longer steady grind today!
Pulling movement should be done unbroken throughout.
Break up push ups into 2-3 sets right off the bat!
Smooth on the air squats… rest those arms!
WOD Modifications
Alternate Rep Schemes
4/8/12
3/6/9
Elevate hands to a box, bench, table or even the wall, to make push ups more manageable.
You can also try an Odd Object Floor Press for Push Ups (Floor Press)
Can’t squat? Try Glute Bridges or a :15 Wall Sit
Question of the Day
Which restaurant head chef would you choose to be your at-home cook for all of your meals during the quarantine?
Virtual Class Schedule

Wednesday 3.25.20

Dave, Dale, and Craig!

Class Schedule 3/25
7am Class
9am Class
12 Core+ Cardio
1pm HIIT/Sculpt
4pm Mobility
5pm Class
Moving forward the only link you will need to jump into class is: https://zoom.us/j/2740893085
To view today’s workouts Click Here!

“Burp”
AMRAP12
30 Up Downs
:45 second Plank
60 Mountain Climbers

Post to comments

General Warmup
2 rounds of:
:30 Jog in place/Row/Bike/Ski/ or Jumping Jacks
:30 Knee Tucks to Lunge and Twist
:30 Alternating Calf Stretch
:30 Alternating Twisted Cross
:30 Inchworms
10 Alternating Shoulder taps

Specific Warmup
Up Downs
5 Step down to high plank step back up
5 Jump Back to high plank step back up
5 Full up downs

Plank
:20 Low Plank on forearms
:20 Alternating Low Plank to High Plank
:20 High Plank (top of Push-Up)

Mountain Climbers
10 Slow Mountain Climbers
10 Faster Pace Mountain Climbers

Warmup Round:
5 Up Downs
:20 seconds Plank Hold
10 Mountain Climbers

Modifications:
Up Downs
If you cannot go down to the ground for up downs go to a box/table or elevated height. If you cannot jump for up downs, work with stepping the feet back and then step up to stand. If you have an upper body injury complete tuck jumps.
Plank
If you cannot hold either a low plank or high plank, work with a hollow/tuck hold for :45 seconds
Mountain Climbers
If you cannot complete mountain climbers you can do high knees in place, line hops, or jumping jacks.

WOD Guidance:
All the core work today! Move at a steady pace on up downs. You can do a high plank or low plank for the :45 second plank hold. Pick a plank you can hold for the :45 seconds. Break mountain climbers up to give your shoulders a rest.

Question of the Day:
As a kid what was your favorite cartoon to watch on TV?

Virtual Class Schedule

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