Wednesday 2.6.18

Jimmy Slots

Team 8,000 Meter Row
Teams of 4
Switch every 250 meters
WOD Guidance
Row hard when its your turn and then try to match your split time for every round!
Box Brief
Team Wednesday in Full Effect!

Tuesday 2.5.19


Spring Fling
Kettlebell Swings
Burpee Box Jumps
WOD Guidance
This is a great opportunity to grab a challenging Kettlebell and use those hips! Burpee Box Jumps?! New Movement ALERT! Fast and Furious!
Box Brief
Who is on target for the February Committed Club?!

Monday 2.4.19


Polar Vortex
3 Rounds of:
2000m Bike or 1000m Row
3 Rounds of Cindy
1 Round Cindy= 5 Pull-ups, 10 Push-ups, 15 Air Squats
WOD Guidance
Pick a pace on the bike or row to be able to attack Cindy. Shoot for consistent split times and fast moving Cindy rounds.
Box Brief
Check out Coach Kathleen’s new article on Protein. Click HERE

Friday 2.1.19


Still Here
5 Rounds:
1:00 Dumbbell Step Back Lunges
1:00 Double Unders
1:00 Calorie Bike
1:00 Rest
WOD Guidance
Choose light dumbbells or just bodyweight to stay moving for the whole minute. Practice your double unders or improve your single unders. Stay with consistent numbers for all 5 rounds.
Box Brief

Thursday 1.31.19


Joker’s Wild

52 Cards for time as a class
Hearts= Kettlebell Swings
Spades= Goblet Squats
Clubs= Burpees
Diamonds= Sit-ups
Face Cards= 10 reps
Aces= 20 reps
WOD Guidance
Choose a Kettlebell you could squat and swing 30 times when fresh. Scale repetitions to stay moving with class.
Box Brief
Today is bring a Coworker day!

Wednesday 1.30.19


Roger Rabbit
15 Box Jumps
12 Push Press
9 Toes to Bar
WOD Guidance
Pick weight on the dumbbells that you could perform 20 repetitions unbroken when fresh. Break toes to bar into smaller sets to avoid large breaks later on.
Box Brief 
Tomorrow is bring a Coworker Day!
Join our FB group HERE


Tuesday 1.29.19



Teams of 2
1/1, 2/2, 3/3, 4/4, 5/5…
Calorie Row
Calorie Bike
WOD Guidance
Go hard and fast when it’s your turn and recover while your partner is working.
Box Brief
Check out Coach Kathleen’s new article on Carbs HERE


Monday 1.27.19

Eddie or Wolverine?

10 Rounds
10 Thrusters
5 Pull-ups
5 Push-ups
WOD Guidance
Pick a light dumbbell for the thruster that allows you to go unbroken. Pace your early rounds and rest during your transitions.
Box Brief
Check out Coach Kathleen’s article on Carbs HERE

Friday 1.25.18


Weekend Warrior

40 Burpees
40 Deadlifts
30 Burpees
30 Hang Power Cleans
20 Burpees
20 Front Squats
10 Burpees
10 Squat Cleans
WOD Guidance
Choose Dumbbells that allow you to complete each movement in large sets. Stay steady on the burpees.
Box Brief
Have a great weekend!

Thursday 1.24.18

Get Ready to Row!

Check Engine Light
Teams of 2
500m Row
1000m Bike
*Each partner completes a full round
WOD Guidance
Attempt steady split times on both the row and bike throughout the whole workout.
Box Brief
Today is Bring a Coworker day!
Join our FB Group HERE

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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