GYM CLOSED
NO CLASSES OR OPEN GYM
VIRTUAL CLASS SCHEDULE
POP UP CLASS ALERT
Today at 10AM: Gymnastics Handstand Class with Coach Katrina!
Breaking down the handstand and focusing solely on our shoulders!
*DISCLAIMER* you don’t need to be able to do a handstand to join this class! All are welcomed and there will be drills for ALL skill levels!
Missed the live classes but still want to follow along?
Click HERE for previously recorded TILT Classes– all labeled by date and class type!
The current workout of the day will be posted to this Vimeo page 45 minutes after the first live class of the day.
“Sundae Fundae”
On the Minute x 30
1 – 5 Pull-ups + 10 Push-ups + 15 V-Ups
2 – 14 Goblet Squats
3 – 14 DB Snatch
General Warm Up-
2 Rounds
:30 Toe Taps to DB
:30 Good Morning
:30 Walk Out to Plank
Movement Specific Warm Up-
Pull Up
:30 Bent over PVC or Air Row
10 Ring Row or DB Row
:10 Dead Hang into 10 Scap Retractions
5 WOD Style Pull Ups
Push Up
:30 Plank Hold
5 Knee or Elevated Push Up
5 Wod Style Push Up
V-Up
:30 Tuck Hold
:30 Hollow Hold
10 Tuck Crunch
10 V-Up
Goblet Squat
:30 Air Squat (Slow)
:30 Spiderman
:30 Air Squat
10 Goblet Squat
Dumbbell Snatch
10 DB DL
10 Swings/Pulls From Hang
10 Hang DB Snatch
10 DB Snatch
WOD Modifications
Pull-up: DB/KB/Odd-Object Row
Push-up: knee push-up/elevated surface
V-up: Tuck-up/sit-up
Goblet Squat: Air squat/ Squat to target
DB snatch: DB Hang snatch/ DB clean
Tabata Time!
Question of the Day-
If you were a cheese, what kind of cheese would you be?
Box Brief-
Lots going on this week (on the usual Zoom link!) in addition to our virtual classes! Check it out below..
Monday 4/27 @ 7pm – Just Doodle It w/ Coach Brian
Friday 5/1 @ 7:30pm – Guess That Song! Volume 3 w/ Coach Sean
Saturday 5/2 @ 6pm – Guys Night w/ Coach Mick
Rest day from WOD but did the gymnastics class! Loving these specialty classes.
Cheese – Burrata
9 am class followed by Tabata
5 pullups + 6 pushups + 10 situps
15# db goblet squats
15# db snatch
QOD: Mozzarella
Gymnastics pop up today and a long run followed by Tabata.
Rest from WOD but did strength work!
Snatch:
12 sets @ 105# on the minute. Rest one min between drops.
After the 12 sets, I felt good and went for a PR. Hit 130#, 3# PR!
Clean & Jerk:
Low hang clean + Push Press + Power Jerk
6 sets @ 125#
Front Squat:
Worked up to a heavy front squat, 185#.
Another PR: I got my first strict pull up a couple of weeks ago! I was able to do 5 strict pull ups today.
QOD: Mozzarella
Nice work with the barbell and PR’s Greg!
Thanks Tom!!
SO MUCH AWESOME!!!!!! Greg, that’s amazing!!! Strict pull ups are no joke! It’s only up (then down, then up, then down) from here!! (hehe get it?)
Thanks Casey!! I see what you did there 😄
It was one of my original goals to accomplish when I first started CF!
9am class. Bar pull ups and 35# DB for squats and DB Power cleans. Tabata after.
10 rounds of 10 push ups! I’m liking this new super power!
QOD: Parmesan. A perfect hard cheese with a slight amount of salt.
Rest day & push-up/burpee practice with Tommy.
Tabata and Zoom mobility.
Todays QOD was A+.
Did the Rx reps with a 35# db.
QOD: Pizza
😂 of course, Dan. Hope you still have that pizza shirt!
Had a grilled cheese and bacon for lunch followed by a Donut Stand Cinnamon Roll(care of Sarah Rositano)
My nutrition is going well
Romano cheese
Probably should’ve taken a true rest day after all the outdoor projects yesterday, but decided to do the WOD “Fat Amy” (15:26) after gorging on Donut Stand donuts and Sarah’s homemade DF donuts. 🤤🤤
QOTD – Extra Sharp Cheddar or Gouda.
Did some plank holds to warm up the shoulders and core for the burpees and sit ups.
The usual Sunday morning workout with my FH players this morning!
QOTD: there is no wrong answer because I don’t discriminate against any cheese. Truly the best food in the galaxy
Did EMOM 30 with a lil scaling/subbing here and there. Moved the whole time and sweat a bunch. A for effort! Warmed up with a mini 3 round wod and stretches and ended with tabata!
9:00 class and tabata
Rest day for me, but added in a 2.5 mile dog walk this morning before the rain came. Ate tons of veggies.
QOD: Extra Sharp Cheddar (preferably paired with a nice Cabernet)
REST DAY!! I didn’t do anything! (Cooked and cleaned….) Had lobsters and steamers today, plus I tried a bite of each donut.
QOD: Prairie Breeze
Now THAT sounds like a really nice day. I LOVE LOBSTA AND DONUTS
Did the WOD with some mods.
Knee push ups and the last 3 rounds switched to v tucks bc my lower back was rly tight.
35# DB for goblet Squats and snatches.
QOD: I ate this blueberry goat cheese once, I think from Trader Joe’s. It was love at first sight. So prob that.
BUT Jalapeño Cheddar is my ish too. 🙃
Took the 9AM class today!
min 1- 10 slow bent over rows and 10 strict press (1 15# DB in two hands)
min 2- 1 Tempo Air Squat (:10 Down/ :10-:20 Hold/ :10 Up)
min 3- 12 Cal bike
Then did Tabata! Crunches and glute bridges
Then scooted over to the donut stand to pick up the goods. SO YUM.
QOD- Queso.
3 mile walk before the rain
Did some weight lifting 5 rounds of 15 reps.
Bench press DB curls, skull crushers. Then some mobility.
Rest day – crushed it
WOD- took the first couple rounds to figure out pacing for the 1st min. 35# db row, Push ups, an mat sit ups, 26# kB goblet squat, 20#db snatch. Lots of equipment today! Followed by tabata and preceded by a mile walk-job with a 5yo biking enthusiast.
Much needed Rest day!
Home Workout with Molly and her FH team!