Thursday 2.22.24

Johnny!

50% Off
For Time:
2400m Bike
1200m Row
60 Air Squats
1600m Bike
800m Row
40 Air Squats
800m Bike
400m Row
20 Air Squats

Workout Guidance
Nothing like a good sale.

When it’s 50% off you are basically required to buy two now…#MaxMath

Yesterday we chased the pump and today we chase the sweat.

Ahhhhh yeah it’s going to be a good time.

Box Brief:
Waltham Pop-up Yoga Class – Sunday, February 25th at 8:00 AM – 9:00 AM @ TILT Waltham

Olympic Lifting Pop-up class.
Saturday, February 24th at 11:15am @ TILT Waltham.
First session – overhead squats & snatches.
$20 – no signup needed.

Wednesday 2.21.24

Arm Farm
OT2M x 5 Rounds
5 Weighted Dips

OT2M x 5 Rounds
5 Weighted Pull-Ups

Then…

For Time:
10 Down To 1 (Or 10-8-6-4-2)
Strict Pull-Ups
1 Up To 10
Strict Dips (Or 2-4-6-8-10)

 

Workout Guidance:
Nothing like a field trip to the Arm Farm!
Remember to pack a bag lunch of pure protein…that’s right I’m talking 8 to 10 hardboiled eggs, a pound or two of grass-fed beef, and a protein shake for good measure.
No need to get a permission slip signed…all are welcome at the Arm Farm!
Let’s have some fun and get swole!

Box Brief:
Waltham Pop-up Yoga Class – Sunday, February 25th at 8:00 AM – 9:00 AM @ TILT Waltham

Olympic Lifting Pop-up class.
Saturday, February 24th at 11:15am @ TILT Waltham.
First session – overhead squats & snatches.
$20 – no signup needed.

Tuesday 2.20.24

Opposites Attract
AMRAP 20
15/12 Calories
5/5, 10/10, 15/15
Deadlifts @ 115/80
Front Squats @ 115/80
(When you finish 15/15 start back at 5/5)

Immediately Into…

10 Min Clock:
Work Up To A Heavy Set Of 5
Deadlift or Front Squat

Workout Guidance
The phrase “opposites attract” is a saying that suggests people with different personalities, interests, or characteristics may be attracted to each other. Today we have opposite movements in the front squat and the deadlift. Together both of them will help us develop our lower body strength.

Let’s make sure we choose a weight we can do multiple set’s and rounds unbroken with…

Afterwards, let’s build to a heavy set of 5 for the day on our favorite lift!

Box Brief:
Waltham Pop-up Yoga Class – Sunday, February 25th at 8:00 AM – 9:00 AM @ TILT Waltham

Olympic Lifting Pop-up class.
Saturday, February 24th at 11:15am @ TILT Waltham.
First session – overhead squats & snatches.
$20 – no signup needed.

Monday 2.19.24

The Compound Effect
For Time:
30 Burpees
20 DB Hang Clean & Jerks
10 Toes To Bar
40 Burpees
30 DB Hang Clean & Jerks
20 Toes To Bar
50 Burpees
40 DB Hang Clean & Jerks
30 Toes To Bar
#= 50/35

Workout Guidance
The compound effect typically leads to lifelong
financial gains….

Today’s workout has compounding rep schemes that
will lead to lifelong fitness gains…

Today let’s make sure we choose a style of burpee and toes to bar that can keep us moving. And, a weight on the
DB that we can do large set’s with!

Box Brief:
Waltham Pop-up Yoga Class – Sunday, February 25th at 8:00 AM – 9:00 AM @ TILT Waltham

Saturday 2.17.24

Mike!

House Money
Teams Of 2
For Time:
150 DB Snatch
100 Box Jump Overs @ 24/20″
200 Calories
100 Box Jump Overs
150 DB Snatch
#= 50/35

Workout Guidance
“House money” is a term commonly used in gambling to describe the winnings or profit that a gambler has accumulated during a gambling session…

Today’s workout is all about accumulating large sets to complete these higher volume rep schemes with our partner…

On the DB snatches and box jump overs, let’s choose a loading or style that allows our team to constanlty be moving the DB and jumping over the box…

On the calories, let’s choose a pace that allows our team to remain consistent in the back half of today’s workout!

Box Brief 
Sunday Gymnastics Class
Next Sunday Feb 18th @ 12 PM – 1:15 PM at TILT Waltham
Learn and practice high gymnastics skills with Coach Brian
*$20 – no signup needed*

Waltham Kids Fitness Class (Ages 5-8)
Next Sunday Feb 18th @ 1:30 PM – 2:15 PM
40 Jones Road – TILT Waltham
Cost: $20 – Signup HERE – if you are a member at TILT, no need to sign up – we will just add it to your account!

Waltham Pop-up Yoga Class – Sunday, February 25th at 8:00 AM – 9:00 AM @ TILT Waltham

Friday 2.16.24

Split
For Time:
50-40-30-20-10
Wall Balls @ 20/14
25-20-15-10-5
Pull-Ups”
Workout Guidance
“Today we split the volume in half when it comes to the wall balls and the pull-ups…

On the wall balls today let’s choose a loading or style in which we can complete at least 10 reps
every single time we pick up the medball…

On the pull-ups let’s choose a rep scheme or style of pull-ups that allows us to do multiple reps in a row
to experience the “”push-pull”” affect in today’s workout!”

Box Brief
Sunday Gymnastics Class
Next Sunday Feb 18th @ 12 PM – 1:15 PM at TILT Waltham
Learn and practice high gymnastics skills with Coach Brian
*$20 – no signup needed*

Waltham Kids Fitness Class (Ages 5-8)
Next Sunday Feb 18th @ 1:30 PM – 2:15 PM
40 Jones Road – TILT Waltham
Cost: $20 – Signup HERE – if you are a member at TILT, no need to sign up – we will just add it to your account!

Waltham Pop-up Yoga Class – Sunday, February 25th at 8:00 AM – 9:00 AM @ TILT Waltham

Thursday 2.16.24

Chris!

Even money
“6 Rounds Of:

1:00 Shuttle Runs
1:00 Holds
1:00 Burpees

Workout Guidance
“””Even money”” is a term used in various contexts, including gambling and finance, to describe a situation where the potential payout or profit is equal to the amount of the original wager or investment…

Today’s workout is exactly that. What you put into this workout, will equal the effect you get out of it…

For the shuttle runs let’s try and find a sustainable pace throughout. When it comes to the holds you can do the same hold the whole time or switch it up every round. And, on the burpees let’s push ourselves to move for the whole minute!”

Box Brief
Sunday Gymnastics Class
Next Sunday Feb 11th @ 12 PM – 1:15 PM at TILT Waltham
Learn and practice high gymnastics skills with Coach Brian
*$20 – no signup needed*

Waltham Kids Fitness Class (Ages 5-8)
Next Sunday Feb 18th @ 1:30 PM – 2:15 PM

40 Jones Road – TILT Waltham
Cost: $20 – Signup HERE – if you are a member at TILT, no need to sign up – we will just add it to your account!

Waltham Pop-up Yoga Class – Sunday, February 25th at 8:00 AM – 9:00 AM @ TILT Waltham

Wednesday 2.15.24

The Gambler
For Time:
1k Row/2k Bike
Then…
15-12-9-6-3
Front Squat @ 135/95
Toes To Bar
Then…
1k Row/2k Bike

Workout Guidance
Today we have a buy-in, and cash out on the machines. In the buy-in, let’s do our best not to gamble with our pace. Let’s try to move smooth so we feel good coming off the machine…

From their we have a couplet of front squat’s and toes to bar. Let’s make sure we choose a
weight on the barbell we can complete unbroken. And, a style of toes to bar we can complete the full volume of reps…

To finish out today’s workout, hold nothing back on the machine this is when you can gamble with how fast you go!

Box Brief

Sunday Gymnastics Class
Next Sunday Feb 11th @ 12 PM – 1:15 PM at TILT Waltham
Learn and practice high gymnastics skills with Coach Brian
*$20 – no signup needed*

Waltham Kids Fitness Class (Ages 5-8)
Next Sunday Feb 18th @ 1:30 PM – 2:15 PM
40 Jones Road – TILT Waltham
Cost: $20 – Signup HERE – if you are a member at TILT, no need to sign up – we will just add it to your account!

TILT Rowathon Competition
Saturday March 2nd at TILT Sudbury
Click HERE for details and sign-up link.

Waltham Pop-up Yoga Class – Sunday, February 25th at 8:00 AM – 9:00 AM @ TILT Waltham

Tuesday 2.13.24

Mark!

Double Down
Build Up To A Heavy 5 Push Press

Then….

For Time:
21-15-9
KBS @ 70/53
42-30-18
Push-Ups

Workout Guidance
“To double down” is a term commonly used in gambling, particularly in games like blackjack. It refers to a player’s decision to double their original bet after seeing the initial two cards dealt to them…
Today we will start off our session by building to a heavy 5 push press. Let’s do our best to have no misses!
Afterwards we will be delt a descending ladder of heavy swings, and in the process we will double up the reps to chase the pump on the push-ups. Let’s choose push-up option were we can complete consistent reps throughout!

Box Brief
TILT Rowathon Competition
Saturday March 2nd at TILT Sudbury
Click HERE for details and sign-up link.

Gymnastics Classes
Sunday Gymnastics Class
Next Sunday Feb 11th @ 12 PM – 1:15 PM at TILT Waltham
Learn and practice high gymnastics skills with Coach Stephen
*$20 – no signup needed*

 

Due to the incoming storm, TILT Sudbury will be closing after the 8:30 AM tomorrow, Tuesday 2/13.
Tuesday 2/13 Schedule:
530 AM
630 AM
8:30 AM

Monday 2.12.24

Loaded Dice
“2:00 On/2:00 Off x 5 Rounds
15/12 Calories
Max Power Cleans
#= 95/65
115/80
135/95
155/105
185/135”

Workout Guidance
Loaded dice are dice that have been tampered with or altered to favor certain outcomes over others. The term “”loaded”” refers to the fact that the dice are intentionally weighted or manipulated. Today our workout is “”loaded”” in
hopes to increase our strength gains…

Today we will be lifting under fatigue, as each round starts with the buy in calories. Our goal today with each weight is to complete as many power cleans as possible. As the rounds go, the weight goes up, let’s make sure we can still complete consistent singles throughout!”

Box Brief
TILT Rowathon Competition
Saturday March 2nd at TILT Sudbury
Click HERE for details and sign-up link.

Gymnastics Classes
Sunday Gymnastics Class
Next Sunday Feb 11th @ 12 PM – 1:15 PM at TILT Waltham
Learn and practice high gymnastics skills with Coach Stephen
*$20 – no signup needed*

TEAMWORK • INTEGRITY • LEADERSHIP • TOUGHNESS

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

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