Tuesday 10.2.18


Rock Em’ Sock Em
800m Run
21 Hang Power Clean
21 Box Jump Overs
400m Run
15 Hang Power Clean
15 Box Jump Overs
200m Run
9 Hang Power Clean
9 Box Jump Overs
WOD Guidance
Choose a weight on the dumbbells that allow you go unbroken on the cleans. Scale to the run to keep it a run. Jump is you can jump, scale the height of the box jump as needed. Run as hard as you can that doesn’t slow you down on the dumbbells and box jump overs.
Box Brief
A few more days still let to sign up for our Nutrition challenge! Click HERE for the details.
Challenge Dates:
Body Fat analysis: This Wednesday 10/3 & Thursday 10/4 5:45am-4pm
*You must have your body fat tested before you workout that day. Show up 15 mins before your class.
Challenge Begins: Monday 10/8
Challenge Benchmark WOD: Tuesday 10/9



Monday 10.1.18


Power Rangers
40 Burpees
30 Dumbbell Snatches (35/25)
30 Burpees
30 Dumbbell Snatches (50/35)
20 Burpees
30 Dumbbell Snatches (70/50)
10 Burpees
MAX Dumbbell Snatches (100/70)
WOD Guidance
Choose a slightly heavier weight on each set of dumbbell snatches. A weight that you could perform 15,10,5, and quick single repetitions on each progressing set. Move steady on the burpees.
BOX Brief
Signups for the nutrition challenge are at the front desk! Look, feel, and perform your best this month with support from our awesome community! Click HERE for the details.
Challenge Dates:
Body Fat analysis: This Wednesday 10/3 & Thursday 10/4 5:45am-4pm
*You must have your body fat tested before you workout that day. Show up 15 mins before your class.
Challenge Begins: Monday 10/8
Challenge Benchmark WOD: Tuesday 10/9


Friday 9.28.18

Riding into the weekend

Road Runner
2 Deadlifts
4 Hang Power Cleans
6 Front Squats
7/10 Bike Calories
WOD Guidance
Choose a weight on the dumbbells that allow you to do every round without dropping the dumbbells.
Box Brief
Nutrition Signups are at the Front Desk. Click HERE for more details.

Thursday 9.27.18

Caption This

Team 8,000m Row
Teams of 3
Switch every 250m
WOD Guidance
Assemble your Dream Team and Row HARD!
BOX Brief
Signups for Our First Ever Nutrition Challenge are at the Front Desk! Click HERE for more details.
Today is Bring a Coworker Day!


“Keep it Real” Foods Only October Nutrition Challenge

TILT III October Nutrition Challenge

“Keep it Real” Food ONLY Challenge
Real Food was once alive and doesn’t come from a box or container. If it has a long shelf life it is a man-made, edible, food-like substance – not food.

Eat meats and vegetables, nuts and seed, little starch, and no sugar or alcohol.

We will be working with NexDine to offer Nutrition Challenge Approved items every day in the Cafe. Look for the TILT Logo.

When: Monday October 8th- Tuesday October 30th
Who: Unlimited Class Members of TILT III
Cost- $25
*sign up sheet at front desk*
We will be using an Inbody Body Composition Scale to measure our starting point and progress on this Challenge. Step on and get great metrics to improve on over the course of the month.
Weigh in/Weigh Outs:
Weigh Ins: Wednesday October 3rd+ Thursday October 4th
Weigh outs: Monday October 29th+ Tuesday October 30th

Baseline WOD
Tuesday October 9th

The Winner:
The top performer will be selected based on:
-Total Points scored
-Measurement improvements: weight and body fat percentage
-Performance Improvements: Baseline workout vs. Retest

You keep track and submit at weigh out.
1 Point- You kept it real all day with real foods, NO CHEATS.
1 Point- You worked out at CrossFit TILT III or did a travel wod. Max of 6/wk.
1 Point- You drank enough water. 104 oz. Men, 72oz. Women
1 Point- You slept at least 7 hours.

No processed foods, no sugar, no alcohol. Real food grows in the wild and has one ingredient. Aim for 3 meals a day with 1 Protein, Vegetable, Carb, and Fat. Avoid Snacking.

Cheat Days- What if there is a day when I give in and don’t stick to these guidelines? What if I have a wedding or birthday party and I go off the tracks? Does that mean I shouldn’t sign up? Absolutely not. Get right back at it the next day! If you miss a day of work you don’t quit your job. You will still see better results trying your best on this challenge then not trying at all. It is less than 30 days of an opportunity to learn things about your diet that will dramatically improve the quality of your life. You are worth it.

Say YES to:
Protein- Chicken Breast, Chicken Thigh, Eggs, Ground Turkey, Turkey Tenderloin, Turkey Breast, Grass Fed Beef, Steak, Fish, Pork
Carbs- All Fruit, Beets, Yams, Sweet Potato, Butternut Squash, Carrots, Acorn Squash, Plantains, Parsnips
Vegetables- Leafy greens, Broccoli, Green Beans, Cauliflower, Pepper, Onion…
Fats- Olive Oil, Avocado Oil, Olives, Coconut Oil, Avocado, Homemade Dressing, Raw Almonds, Raw Pecans, Raw Walnuts, Nut Butter

Say NO to:
• Sweeteners… honey, agave nectar, stevia, coconut sugar
• Alcohol, Soda, Juice, Energy Drinks
• Dairy… cream in the coffee, Milk, Cheeses, Yogurt
• Corn and corn products
• Unnaturally processed condiments, dressings, sauces, marinades, or spices (read the labels)
• Dried Fruit
• Pasta, White Potato, Rice, Quinoa
• Legumes (Peanuts, Beans, Soy, Chick Peas)
• Gum
• Canola, vegetable, soybean, grapeseed oils
• All protein bars as meals. Quest Bars, Cliff Bars, Kind Bars, Lara Bars.
• Juicing fruit (blending is OK – fiber + vitamins are lost when juicing)
• All sport supplements

Commonly asked, and are OK:
• Deli Meats (as long as there isn’t sugar added)
• Bacon
• Sweet Potato (but not restaurant sweet potato fries… it can get ugly)
• Balsamic Vinegar (“Vinaigrettes” commonly have added sugars). Look into “Tessamae’s” dressings!
• Coconut, olive, avocado, and nut oils
• Coconut milk, almond milk (no added sugar)
• Grass-Fed butter, Ghee, Nutritional Yeast, Baking Soda/Powder, Salt
• Green Beans and Peas… but not chick peas!
• Coffee (black) and Tea (unsweetened), Seltzer Water
• Chicken and Beef broth/stock
• Mustards and Hot Sauces made with natural ingredients (check labels for sugars, unhealthy oils). Franks Red Hot is a go.

Useful Links
 Whole 30
Crockpot Recipes
More Recipes
Sample Meal Plans

Travel Workouts

*If you want other travel workouts, just ask a coach!*
50 or 100 Burpees for time
Death by Burpees – 1st minute= 1 burpee, 2nd minute=2 burpees, 3rd minute=3 burpees, ect… see how high you can climb!
Deck of Cards! Ace=1 min plank, Hearts=burpees, Clubs: air squats or lunge, Diamonds=situps, Clovers=pushups
3 Rounds For Time: Run 800m, 20 Squats, 20 Push ups, 20 Squats
4 Rounds For Time: Run 400 meters, 50 air squats
Annie- 50-40-30-20-10 Double Unders and Situps
Annie with burpees- 50-40-30-20-10 Double Unders and 25-20-15-10-5 Burpees
AMRAP 12 – 2-2-2,4-4-4,6-6-6, ect… Air Squats, Push-ups, Sit-ups
Tosh Sprints – 3 Rounds – 200 meter run (rest 1 min), 400 meter run (rest 1:30), 600 meter run (rest 2 min)
7 Rounds For Time: 10 Pushups 20 Sit ups 30 Squats
For Time: 300 Air Squats
5 Rounds For Time: Run 200m Run 10 Burpees
3 Rounds For Time: Run 400m 30 Pushups
4 Rounds For Time: 10 Handstand Pushups Run 200m
AMRAP 12: 10 Burpees, 15 Sit ups
10-9-8-7-6-5-4-3-2-1 reps of burpees and a 100 meter sprint between each set
21-15-9 for time of:  Burpees, Air Squats and Pushups
For Time: Run 1, 2 or 3 miles for time
“Tosh” 3 rounds of 200, 400, 600m run – rest equal running time
5 Rounds For Time: Handstand 30 seconds 30 Squats
In 10 minutes complete 1 mile run and as many burpees as possible
5x400m Run, 1 minute rest
10x100m sprints, Every minute on the minute.
24 – 21-18-15-12-9-6-3 reps of Push ups and Jumping squats
Tabata Squats, Push ups, Burpees and/or Sit ups
3 Rounds: 50 Situps Run 400m
10 Rounds For Time: 10 Walking Lunges 10 Pushups
Lunge 400m for time
4 Rounds For Time: Run 400m 50 Air Squats
10 Rounds For Time: 10 Pushups 10 Squats
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
For Time: Run 800m 100 Air Squats Run 800m

Dumbbell WODs:
3 Rounds: .5 mile Treadmill Run, 20 Dumbbell Thrusters (30’s/20’s)
AMRAP 10: 7 Dumbbell Hang Clean and Jerks (40’s/30’s), 12 Burpees
AMRAP 20: 6 Strict Pull-Ups, 12 Dumbell Snatches (alternating), 18 Air Squats
“Dumbell DT” – 5 Rounds: 12 DL, 9 Hang Power Cleans, 6 Push Jerks (45’s/35’s)
4 Rounds: .25 Treadmill Run, 20 Sit-Ups, 15 Dumbbell Hang Squat Cleans (35’s/25’s)

Wednesday 9.26.18


Push Press
King Kong
Push Press
Box Jump
WOD Guidance
Build up to a heavy set of 10 that allows you to keep all of the points of performance and standards of the push press. Choose lighter dumbbells for the conditioning to move unbroken through the round of 10.
Box Brief
Tomorrow is Bring a Coworker Day!

Tuesday 9.25.18


Be Kind and Rewind

Kettlebell Swings
Calorie bike
Rest 5 Mins
Kettlebell Deadlifts
Calorie Row
WOD Guidance
This one will test your ability to go hard then recover. Choose a weight on the Kettlebell that allows you to do 30 swings in a row if you needed to. Push the row and bike.
Box Brief
Sweatpants weather is upon us! Happy Fall!

Monday 9.24.18

Eli and Lydia

Dumbbell Front Squat
4 Rounds
20 Medball Cleans
20 Burpees
WOD Guidance
Build up to a heavy set of 5 front squats while maintaining the standards and points of performance of the movement discussed in class. Choose a Medball weight that allows you to do big sets and burpee numbers that let you stay moving.
Box Brief
Details coming for our first nutrition challenge beginning October 1st!

Friday 9.21.18

Mario and Luigi?

Super Mario Bros.
200m Run
21 Power Snatches
200m Run
21 Goblet Squats
200m Run
15 Power Snatches
200m Run
15 Goblet Squats
200m Run
9 Power Snatches
200m Run
9 Goblet Squats
WOD Guidance
Choose a dumbbell that allows you to go unbroken on both the snatches and squats, then run hard!
Box Brief
Happy Friyay!!!!! Have a Great Weekend!

Thursday 9.20.18

Noon Tandem Biking


40/30 Calorie Bike
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
WOD Guidance
Pick a pace on the bike that doesn’t smoke your legs for the Box Step-ups. Choose to go unweighted or add a lightweight set of dumbbells to stay moving steady on the Dumbbell Box Step-ups. Scale situ-up volume as necessary.
BOX Brief
Today is Bring a Coworker Day!!!! Grab somebody from your office and let have some fun with fitness!


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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