Friday 11.30.18

John


Fight Gone Worse

AMRAP20
20 Wall Balls
20 Sumo Deadlift High Pull
20 Box Jumps
20 Push Press
20 Calorie Row
WOD Guidance
Choose weight options that allow you to go unbroken when fresh. Break up the sets to allow for multiple rounds with no rest in between.
Box Brief
Holiday Party
Our First Ever Holiday Party is December 21st!
Click HERE for Details

Thursday 11.29.18

This guy is getting married this weekend! Congrats Frank!

Sprint Tri
5 Rounds:
21/15 Calorie Bike
15/12 Row
300 Meter Run
WOD Guidance
Pick a pace that you can maintain for all 5 rounds. It will feel conservative to begin and be challenging to hold on later rounds.
Box Brief
Today is Bring a Coworker Day!
Holiday Party
Our First Ever Holiday Party is December 21st!
Click HERE for Details

 

Wednesday 11.28.18

“Raise your hands or give me a thumbs up if you’re coming to the Holiday Party!”

Deck Of Cards
Hearts= Kettlebell Swings
Diamonds= Goblet Squat
Spades= Sit-ups
Clubs= Push-ups
Face Cards= 10 reps
Aces= 250m Row/ 500m Bike
WOD Guidance
Choose weights and ranges of motion that allow you to perform 10 reps under fatigue. Prepare for dealing with whatever the deck brings. Pushups three times in a row?!!?? Who shuffled this deck??!!!
Box Brief
Holiday Party
Our First Ever Holiday Party is December 21st!
Click HERE for Details

Tuesday 11.27.18

Art


The Grinch

10-9-8-7-6-5-4-3-2-1
Clean and Jerk
35 Double Unders after each round
WOD Guidance
Choose dumbbells that allow you to do 10 reps unbroken when fresh. Keep your jump rope sets to :30 or under.
Box Brief
Holiday Party
Our First Ever Holiday Party is December 21st!
Click HERE for Details

Monday 11.26.18

Aaron


Tubthumper

EMOM20
Min 1- 1 Burpee, Minute 2- 2 Burpees, Minute 3- 3 Burpees…
Continue until you can no longer complete the set amount burpees within the minute. Start back at 1 on the next minute until 20 mins are completed.
WOD Guidance
The faster your burpees, the more rest you will get until your next set, so move fast. Scale the range of motion on the burpee to hit the points of performance.
Box Brief
Holiday Party
Our First Ever Holiday Party is December 21st!
Click HERE for Details

Happy Thanksgiving!

Happy Thanksgiving!


Turkey Burner

100-80-60-40-20
Jumping Jacks
50-40-30-20-10
Alternating Bodyweight Lunges (25x leg)
25-20-15-10-5
Push-up
WOD Guidance
Choose a lunge depth that allows you to keep you chest up and your front shin vertical. Scale your push-up with knees down or perform them on an elevated surface similar to our boxes.
Box Brief
Happy Thanksgiving!
Today we are thankful to have all of you as members of our fitness family!

 

Wednesday 11.21.18

Sam

Gobble Wobble
21-15-9
Bike Calories
Dumbbell Thrusters
Box Jumps
Rest 5 Mins
9-15-21
Bike Calories
Dumbbell Thrusters
Box Jumps
WOD Guidance
Choose conservative pace on the bike and a lightweight set of dumbbells to go unbroken on the thruster. 5 Minutes in between workouts will allow for a good recovery so go hard for both!
Box Brief
Today there will be no 4:30 or 5:30 classes. Please Travel Safely!

 

Tuesday 11.20.18

Paul

Tryptophan
3 Rounds:
500 Meter Row
12 Deadlifts
21 Burpees
Wod Guidance
Pace your row to attack your dumbbells with unbroken sets. Move fast but steady on your burpees.
Box Brief
Thanksgiving Holiday Schedule
Wednesday 11/21- No Evening Classes
Thanksgiving 11/22 and Friday 11/23- No Classes

 

Monday 11.19.18

Missing this beautiful foliage!

Mashed Potatoes
5 Rounds:
5 Hang Squat Cleans
15 Toes to Bar
WOD Guidance
Choose the heaviest dumbbells you can do all 5 Hang Squats Cleans unbroken for all 5 rounds. Scale the toes to bar to a range of motion or repetition range you finish 15 in 2-3 sets.
Box Brief
Thanksgiving Holiday Schedule
Wednesday 11/21- No Evening Classes
Thanksgiving 11/22 and Friday 11/23- No Classes

Friday 11.16.18

Gary


Jackie

1,000m
50 Thrusters
30 Pull-ups
WOD Guidance
Pace the 1k row at 2k pace to be able to attack your thrusters. Choose a light weight on your dumbbells that lets you do big sets of 20+ reps. Choose a pull-up that you can do 10 repetitions of when you are fresh.
Box Brief
Thanksgiving Holiday Schedule
Wednesday 11/21- No Evening Classes
Thanksgiving 11/22 and Friday 11/23- No Classes

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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