Thursday 4.11.24

Celia!

“Captain Kirk”
Teams Of 2
30 Minute Clock:
5/10/15/20
Calorie Bike
*When You Finish The Set Of 20,
Go Back To The Set Of 5*

WOD Guidance:
Shatner is the OG Kirk and you cannot change my mind…my fav episode “Trouble with Tribbles”.
Today say bye bye to your leggies and your lungies!

Box Brief
Marathon Monday April 15th
Only 4:30pm and 5:30pm classes will be held today.
All morning classes will be canceled.

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Wednesday 4.10.24

Strap up, it’s benchmark day!

“Jackie”
For Time:
1000m Row
50 Thrusters @ 45/35
30 Pull-Ups

WOD Guidance:
My #1 Jackie Chan movie…Rumble in the Bronx…so good.

When you row today pull the handle underneath your chest and let your elbows track back like you’re elbowing two bad guys at the same time like Jackie Chan does in Rumble in the Bronx…snap!

Big things to keep in mind today…
1 – Don’t PR your 1k
2 – Big sets on the thrusters
3 – Hold on to the pull-up bar

Box Brief
Marathon Monday April 15th
Only 4:30pm and 5:30pm classes will be held today.
All morning classes will be canceled.

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Tuesday 4.9.24

Dave!

“Tricenarian”
Every 2:00 For 30 Minutes
30 Double Unders
Power Cleans

*Minutes 0-10 3 Power Cleans,
Minutes 10-20 2 Power Cleans,
Minutes 20-30 1 Power Clean*

WOD Guidance:
This workout is named after someone in their 30s…coming from someone in their 30s this name reminds me of triceratops which is still a top five dinosaur for me even in my 30s…

Today lift something heavy and find a modification on the doubles that lets your move and groove and roar like a dino…although we really don’t know for sure if they roared or didn’t all have feathers….odd.

Box Brief
Marathon Monday April 15th
Only 4:30pm and 5:30pm classes will be held today.
All morning classes will be canceled.

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Monday 4.8.24

Don’t worry, Dave is on top of things!

“Eleni”
AMRAP 20
400m Run
21 KB Swings @ 53/35
12 Toes To Bar

Box Brief
Marathon Monday April 15th
Only 4:30pm and 5:30pm classes will be held today.
All morning classes will be canceled.

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Sunday 4.7.24

Looking forward to another week with everyone!

“Sunday Funday”
General Warm-Up:
2 or 3 Rounds:
200m Run/250m Row/500m Bike
1:00 Samson and Reach
1:00 Spiderman and Reach
10 Air Squats
10 PVC Pass Through
10 Around the Worlds (each direction)
10 Scap Pull-Ups
5-10 Pull-Ups or Ring Rows
1:00 Child’s Pose
1:00 Alternating Scorpion Stretch
10 Push-Ups

Make up any workout you missed this week!

Box Brief:
Saturday Sudbury Team Throwdown- Saturday March 30th @ 12pm-2pm in Sudbury (New Sudbury Location – 60 Union Ave!)
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Saturday 4.6.24

Smile it’s another partner workout!

“6666 Ranch”
Teams Of 2
32:00 clock
6 Hang Power Cleans
6 Lateral Burpees Over The Barbell
(Switching full rounds with partner)
*Every 4:00 Starting On The 0:00 Team 200m Run*
#= 135/95

WOD Guidance:
Ranch is better than blue cheese.

That’s it enough said.

With that said I know there are some wing purists who will tell you the pilgrims ate their wings with blue cheese at Plymouth Plantation and to that I say it’s been awhile since then so grow up.

The End.

We love a good team workout on Saturday AND we love to run, soooooooo this is really the best of both worlds. Run hard with your teammate and work hard when it’s your turn to cycle the barbell. Make sure to pick a weight you can cycle so you partner can get in the game and have some fun too.

Then when you’re done, you and partner should go to Buff’s Pub and get your wings with ranch.

Box Brief:
Marathon Monday April 15th
Only 4:30pm and 5:30pm classes will be held today.
All morning classes will be canceled.

24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Thursday 4.4.24

Chalk up, it’s go time!

“THE Interval”
1:40 On/:20 off x 9 Rounds
*2:00 Rest after Round 5
Machine Of Choice

WOD Guidance:
I mean what more can I say about this one…
If I could pick one interval to describe TILT this would be it…
You know the drill, that 20 seconds of rest feels like nothing and that 2 minutes of rest after round 5 is better than any birthday gift you’ve ever received.
Enjoy!

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Wednesday 4.3.24

New specialty class, tight rope walking!

“Reach for the Beach”
3:00 On/2:00 Off x 5 Rounds
15 V-Ups
18 Deadlifts @Bodyweight
Max Calories In Time Remaining

WOD Guidance:
The ultimate beach snack is…
Goldfish? Cape Cod Chips? Pringles? Combos?
I’m not sure I can pick one…such a tough choice…
Fun fun fun is on the menu today. Your core is going to feel like those balloons outside of a used car dealership. On the machines…SEND IT!

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Tuesday 4.2.24

Big Bootie Mixes get the people going!

“Raise the Roof”
15:00 Clock:
Build To A Heavy Set Of 3 Push Press

Then…

AMRAP 12
12 Box Jumps Overs @ 24/20″
8 Pull-Ups
12 Double DB/KB Push Press @50’s/35’s
8 Pull-Ups

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Monday 4.1.24

“1775”
AMRAP 50:
17 power cleans, 135 lb.
75 squats
Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.

Click HERE for a video explanation and inside look into the workout!

WOD Guidance:
PLEASE ARRIVE 10-15 MINUTES EARLY TO CLASS TODAY IF POSSIBLE! The workout will be starting very shortly after the start of class as it is an AMRAP 50. Originally this workout is programmed as an AMRAP 60, but we modified it to leave a little bit of time at the start of class to brief the workout/running route and get your equipment ready. If you would like to complete the full 60:00 workout you are welcome to stay after class to finish! If you do want to get in a full warm-up, not have to rush to get your equipment set-up and be ready to go when the clock starts, please show up early today. There will be a general warm-up written on the board you can follow before class, and obviously the coach will be there to help answer any questions as normal! If you are late, you can just jump in whenever you arrive and work with whatever time you have left of the 50:00.  Good luck, move slow and steady, and have fun grinding away through this one!

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

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P.S- If you are still reading this at this point congratulations, April Fools! This is not the workout for today. Show up to find out what’s really in store for today, I promise its just like any other Monday class! Also don’t ruin the surprise for those that didn’t read this far, play along if anyone is talking to you about it 😉

TEAMWORK
INTEGRITY
LEADERSHIP
TOUGHNESS

31 UNION AVE, SUDBURY, MA 01776 | Tel: (978) 443-8637 | INFO@CROSSFITTILT.COM

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