Kristen!

“Radio Flyer”
250m
500m
1000m
500m
250m
Rest 1 min between efforts

WOD Guidance:
3 Different speeds today:
Moderate, Fast, and Faster
Try to go negative splits on the way back down in distance!

QOD:
What’s the best shape for pasta?

Box Brief
September Events!
Saturday Sept 18th – TILT Fall Getaway @ Mount Abram – Click HERE for sign-ups and all details.

Joel!

“WLW”
EMOM 5 – 3 Muscle Snatches
Rest 2 Minutes
EMOM 5 – 2 Power Snatches
Rest 2 Minutes
EMOM 5 – 1 Squat Snatch

Cash out :
4 Rounds for Quality
12 Bent-Over Barbell Rows
12 Hollow Rocks
12 Push-Ups (Sub floor presses for scale)

WOD Guidance:
Build in weight across at EMOMs as you are able to drop lower under the bar

QOD:
What’s your favorite urban legend?

Box Brief
September Events!
Saturday Sept 18th – TILT Fall Getaway @ Mount Abram – Click HERE for sign-ups and all details.

Triple-Ed-stension!

“Tina”
3 rounds of
400m Run
12 Deadlifts @ Bodyweight
21 Box Jumps

WOD Guidance:
Moderate-Fast pace on the run,
1-2 Sets on the Deadlifts
Staying moving on the Box Jumps

QOD:
What’s a tv show your parents watched that you still love?

Box Brief
September Events!
Saturday Sept 18th – TILT Fall Getaway @ Mount Abram – Click HERE for sign-ups and all details.

Cath!

“Light as a Feather”
10 Muscle Ups
100 Air Squats
10 Muscle Ups
100 Burpees

WOD Guidance:
1-3 Sets on the Muscle Ups
Don’t stop moving on both the Air Squats and Burpees

QOD:
If you were a carnie, what ride or activity would you want to work at the carnival?

Box Brief
September Events!
Saturday Sept 18th – TILT Fall Getaway @ Mount Abram – Click HERE for sign-ups and all details.

Brenna jumping for joy it’s TILT Marathon Day!

NO CLASSES TODAY!

TILT Marathon Day!

Head over to TILT Waltham for the TILT Marathon!
40 Jones Rd. Waltham MA, 02451

Doors Open at 7:00am
Marathon Kicks off at 8:00am

See you there!

Box Brief
September Events!
Saturday Sept 11th – TILT Marathon @ TILT Waltham – Click HERE for sign-up and details.
Saturday Sept 18th – TILT Fall Getaway @ Mount Abram – Click HERE for sign-ups and all details.

Rope Climb day!

“The Magic Treehouse”
AMRAP 20:
Up Ladder
Round 1: 1 Rope Climb, 2 Box Jumps, 3 Hand Release Push-ups
Round 2: 2, 4, 6
Round 3: 3, 6, 9
etc

WOD Guidance:
Focus on efficiency on the rope climbs with the high volume today
Break up the push-ups early and often, even in the smaller rounds, as they add up quick!

QOD:
If you had to sell products for any brand, which brand would you want to represent?

Box Brief
September Events!
Saturday Sept 11th – TILT Marathon @ TILT Waltham – Click HERE for sign-up and details.
Saturday Sept 18th – TILT Fall Getaway @ Mount Abram – Click HERE for sign-ups and all details.

Double Thumbs up for DB Burpees and Thrusters!

“Double Fisting”
OTM x20
1: 10 Double DB Burpees (50s/35s)
2: 10 Double DB Thrusters
3: 15/12 Calories
4: Rest

WOD Guidance:
Pick a weight and rep count you can complete in :45 or less in your first round

QOD:
What’s one song that you’ve listened to in the last week that you’re pretty sure no one else in class has also listened to?

Box Brief
September Events!
Saturday Sept 11th – TILT Marathon @ TILT Waltham – Click HERE for sign-up and details.
Saturday Sept 18th – TILT Fall Getaway @ Mount Abram – Click HERE for sign-ups and all details.

Alyssa!

“WLW”
Pausing Back Squat (1 second pause)
3 sets of 5
3 sets of 3
3 sets of 1
After each set of squats:
10 Double DB Floor Presses (50s/35s)

WOD Guidance:
Working the strength out of the bottom of the squat today,
Hold tension in the pause and drive up fast from the pause!
Get those Triceps popping with the DB Floor press!

QOD:
If you could only eat food from one restaurant for the rest of your life, which one would you choose?

Box Brief
September Events!
Saturday Sept 11th – TILT Marathon @ TILT Waltham – Click HERE for sign-up and details.
Saturday Sept 18th – TILT Fall Getaway @ Mount Abram – Click HERE for sign-ups and all details.

Yes Sarah it is Fitness O’Clock!

“Tag Team”
AMRAP 24
Teams of 2
2 Power Snatch (155/105#)
4 Power Clean (155/105#)
60 Double Unders
*Full Round Then Switch

WOD Guidance:
Moderate weight on the Barbell
Work on small sets or quick singles
Move fast when it is your turn!

QOD:
What’s one kitchen appliance you can’t live without?

Box Brief
September Events!

Command Sgt. Maj. Martin “Gunny” Barreras

7am and 9am Classes Only Today!

Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas. He used CrossFit training to improve his fitness and the fitness of his unit. Murph and Griff were among his favorite workouts. He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

“Gunny”
1 Mile Weighted Run
50 Push-Ups
50 Sit-Ups
1 Mile Weighted Run
50 Push-Ups
50 Sit-Ups
1 Mile Weighted Run

*Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.

WOD Guidance:
Choose a weight up to 50# for the run, or a challenging distance for you
Smart quick sets on the push-ups
Stay moving on the sit-ups

QOD:
When you were a kid, what’s something your friends had at their houses that your parents never got you but you always wanted?

Box Brief
Labor Day Schedule 
Monday 9/6- 7am and 9am Classes Only