Wednesday 9.19.18


Weightlifting Wednesday 
Dumbbell Power Clean
Dumbbell Push Press
Dumbbell Power Clean
Push Press
WOD Guidance
Choose a dumbbell weight that allows you to perform 15 reps of the Power Clean and Push Press when fresh. Break up the sets to ensure  you are moving with the points of performance and standards discussed in class.
Box Brief
Tomorrow is Bring a Coworker Day!

Tuesday 9.18.18

Greg. Caption This.

3 Rounds
400 Meter Run
21 Kettlebell Swings
12 Pull-ups
WOD Guidance
This is one of the original CrossFit conditioning tests! Run hard, go unbroken on the Kettlebell, and choose a pull-up you can do in no more than 3 quick sets.
Box Brief
Thursday is Bring a Coworker Day!

Monday 9.17.18

Matt and Geoff

4 Rounds
25 Calorie Row
25 Burpees
WOD Guidance
Try to have a similar split time for both the rowing and burpees for the first three rounds. Hit the gas on the fourth.
Box Brief
Another week of fun and fitness coming your way! Who’s in???!!!!!

Friday 9.14.18

High Fives for Friday!

2000 Meter Bike
100 Sit-ups
50 Wall Balls
25 Box Jump Overs
WOD Guidance
Break up the sit-ups into small chunks to avoid muscular fatigue. Choose a wall ball weight that allows you perform at least 20 repetitions when fresh
Box Brief
IT’S FRIYAY! Kick off the weekend with a great workout!


Thursday 9.13.18


Dream World
3 Rounds
500 Meter Row
12 Kettlebell Swings
21 Burpees
WOD Guidance
Pick a pace on the rower that allows you to attack the swings and burpees. The kettlebell swings should be unbroken and the burpees non-stop.
Box Brief
Today is Bring a Coworker Day!

Wednesday 9.12.18

Post caption to comments

The Iron Mile

21 Dumbbell Deadlifts
400 Meter Run
18 Dumbbell Deadlifts
400 Meter Run
15 Dumbbell Deadlifts
400 Meter Run
12 Dumbbell Deadlifts
400 Meter Run
WOD Guidance
Pick a set of moderately heavy dumbbells and go for unbroken sets. Choose a running distance that lets you stay moving the whole run.
Box Brief
Tomorrow is bring a Coworker Day!


Tuesday 9.11.18

Frank the Tank

5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Thrusters
Post Rounds to Comments
WOD Guidance
Choose a pull-up you could perform 10 repetitions and a push-up you could perform 15 repetitions unbroken when fresh. Your thruster should be light enough to perform unbroken during your workout. Pace your transitions and avoid muscle fatigue to stay moving for a long one.
Box Brief
Who’s gearing up for an October Nutrition Challenge!!!???

Monday 9.10.18


On the 2 minute x 10
15/12 Row/Bike
*Alternate Row/Bike each round
Post Time to comments
WOD Guidance
This is a sprint style workout. See how high you can get those calories per hour!
Box Brief
Can you feel the Fall in the air? It feels like fitness.

Friday 9.7.18

Ben dropping knowledge bombs at this week’s Grand Opening.

Stretch Armstrong
4 Rounds
400 Meter Run
40 Meter walking lunge
12 Strict Pull-ups
WOD Guidance
Choose a running distance that allows you to run with no breaks. Lunge should be steady and Pull-ups should allow you to do 5 in a row if you’re fresh.
Box Brief
Weekend Already???!!!!!! Let’s get in one more great workout!


Thursday 9.6.18

Eileen and Patrick

Tasmanian Devil
5 Rounds Of:
10 Burpees Over Rower
250m Row
MAX Burpees in the remaining time
Rest 2:00 between rounds
WOD Guidance
Allot :30 for the Burpees and 1:00 for the row. Use the remaining time to perform max burpees. Attempt to match your burpee score every round and do one more rep on the last round
Box Brief
Today is Bring a Coworker Day!!!!!!


Paleo Power Meals is now offering meal delivery service to TILT. We're also going to stock our fridge with a few Grab-N-Go meals for you to try.

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