Caffe Macchiato
AMRAP 20:00

500m row
15 KB swing @ 70/53#
25 box jumps@ 24/20”

Workout Guidance:
A nice and simple AMRAP to close out the week. Some heavier KB swings and relatively high rep box jumps, this should feel like mixed modal aerobic work – moving at a steady pace throughout. Maintain your rower pace from round 1 throughout the rest of the workout, and choose a KB load that will allow 1-2 sets for the swings.

Box Brief:

Lift N Chill September Sundays with Eddie – Every Sunday in September from 9:30am-11:00am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

Flat White
For time:
100 double-unders
50 weighted sit-ups
100-ft handstand walk
50 weighted sit-ups
100 double-unders

Workout Guidance:
Today, we have a fun gymnastics challenge again – this time getting inverted. Choose a jump rope option that will allow you to finish each set in 2:00 or less, and a load for the sit up that will allow 2-3 sets or better to complete each set of 50. The handstand walk will be a challenge with the shoulder fatigue and midline fatigue, so choose an option that will allow you to finish in 15-25′ sections.

Box Brief:

Lift N Chill September Sundays with Eddie – Every Sunday in September from 9:30am-11:00am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

Caffe Mocha
EMOM 20:00
1. 10 burpees
2. 10 dumbbell thrusters @ 35/25#

Workout Guidance:
Today we have a fun EMOM style workout featuring everyone’s favorite movements…….Alternate sets between burpees and thrusters, and choose a load that will allow you to keep the thruster unbroken. The burpees should be nice and smooth the whole way through.

Box Brief:
Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

Coach Scott

For time:
Run 1.5 miles
30 muscle ups
Run 1.5 miles

Workout Guidance:
Today is a longer workout – a nice little muscle up sandwich between two longer runs. Pace your first run to allow you to come in and get right to the rings. Once you’re on the rings, short and consistent sets is the name of the game – chip your way through your 30 reps – and then back out on a run to finish strong. If muscle ups aren’t happening, then we’re looking for a challenging upper body movement that will force you to break things up.

Box Brief:
Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

Latte
For Load:
Pause overhead squat 3-3-3-3-3 reps
Squat snatch 1-1-1-1-1 reps

Workout Guidance:
Some snatch and overhead squat work for today. Consider the pause OHS work as a “primer” positionally for the snatches to come. The pause will limit the overall load you can use, so focus on hitting really good positions here and prepare for a solid catch position on the snatch. For the snatches, we’re building up to some heavy singles, so push the loading here a little bit!

Box Brief:
Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

Never Forgotten

For Time:
2000m run buy in
4 rounds
9 rope climbs
11 bear complexes #135/95
2977m row

Workout Guidance:

Today we’re honoring and remembering the people who lost their lives on 9/11/2001. This workout features a buy in and buy out with 5 rounds of push jerks and bar facing burpees sandwiched in the middle. Choose a running distance that is challening for you, but will still allow you to finish in roughly 12:00. For the couplet in the middle, choose loadings that will allow for 1-2 sets on the shoulder to overhead, and move smoothly on the burpees. Hang on to the rope and break off as large of chunks as possible to finish strong.

Box Brief:

Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

Sunday Funday
3:00 On/3:00 Off x 5 Rounds

30/25 Cal Row

Max Cal Bike In Time Remaining

Workout Guidance:
Today we’ve got some capacity work on the rower and bike. We’re looking for roughly :60 on the bike at the end to get some calories, so adjust rower calorie targets accordingly to allow this. Go at a hard but sustainable pace on the rower, and then all out what you have left on the bike!

Box Brief:
Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

Kelly
5 Rounds For Time:
400m Run
30 Box Jumps @24/20
30 Wall Balls @20/14

Workout Guidance:
Today we’re getting after another classic CrossFit benchmark – this one will be a longer workout for sure. Choose box heights and wall ball loadings that will allow for smooth and mostly unbroken sets. Runs should be done in roughly 2:00 or less, so adjust distance as needed to allow this. Find a solid pace and get after this one!

Box Brief:
Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

Cappuccino
In Teams Of 3-4
For Quality:
6 Sets
10 Double DB Bench Press
30′ Handstand Walk

Workout Guidance:
Today is just a for quality day – so no emphasis on speed or time. We’re going to dive into some handstand walking skill work and then work in teams to move through this one. A little pump, a little skill work, what’s not to love?

Box Brief:
Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details.

9/24 TILT Waltham Pop-Up Yoga Class @8:00am

9/8 Chill & Grill at TILT Waltham following the 5:30pm class!

Espresso
For Load:
Back Squat
5-3-3-3-1-1-1-1-1
Accessory Work:
100 Weighted Sit-ups

Workout Guidance:
Today we’ve got an awesome heavy day building towards a heavy squat for the day. Just as a note, a heavy single doesn’t always mean shoot for a PR. Keep your movement mechanics in check, and hit a solid heavy single for the day. For the accessory today, we’re accumulating some weighted sit ups. Choose a load that you can complete 15-20 reps each set with and break this up as needed.

Box Brief:
Lift N Chill September Sundays with Eddie – Every Sunday in September from 9am-10:30am @ TILT Sudbury. Click HERE for details. 

9/24 TILT Waltham Pop-Up Yoga Class @8:00am