Chelsea

Core Power
5 Rounds For Time:
12 Deadlifts
9 Front Squats
6 Shoulder to Overhead
30 Sit Ups
#= 155/105

Workout Guidance
Best trifecta gas station snack is…
Core Power Shake – Real ones gets the Core Power Elite with 42g of protein #GAINZ
Peanut Butter Perfect Food Bar – The name says it all…PERFECT food bar…need I say more?
Also the peanut butter one is the GOAT flavor #TripleDipleOG Banana – Gas station bananas are the best.
I don’t know why but they are always perfectly ripe. Next time you’re on a road trip this is the combo you need.
Also, if you go to TILT Waltham the Mobile station at the top of the street has this combo.
You’re welcome!
Today pick a weight on the barbell you can cycle well for all five rounds.
You’ll be limited by the shoulder to overhead.
Use the sit-ups to recover.

Box Brief
TILT Golf Outing
When: Friday August 9th @ 8:00 AM
Where: Sandy Burr Country Club – 103 Cochituate Rd, Wayland, MA
Post-golf hangout at The Dudley Chateau – 20 Crest Street, Wayland
Sign-up at front desk!
Click HERE for all details

TILT Golf Outing

When: Friday August 9th @ 8:00 AM
Where: Sandy Burr Country Club – 103 Cochituate Rd, Wayland, MA
Post-golf hangout at The Dudley Chateau – 20 Crest Street, Wayland
What: Golf Outing with the TILT Community. Friends and family are welcome!
-Teams of 4
-18 Holes of Golf – carts included
-Post golf summer social at The Dudley Chateau
Cost: $115 per person
How to Sign-up: Sign-up at the front desk!
Each member’s TRIIB Xplor account will be charged the fee.
If you have a non-TILT member on your team, we will charge the teammate who is a TILT Member.
Sign-up deadline is July 26th. There are no refunds for this event. 

What if I need teammates?
Add yourself to the “free agent” sign-up sheet at the gym if you need teammates. We will put you with other people that need teammates and let you know your team assignment via email prior to the outing. If you are adding your name to this list, we ask that you have had some previous golf experience. 

What if I don’t want to golf?
Come join us afterwards at The Dudley Chateau in Wayland!

Questions? Email Brian@crossfittilt.com

Sunday Funday
General Warmup
3 Rounds of:
200m Run/250m Row/500m Bike
1 min Samson and Reach
1 min Spiderman and Reach
10 Air Squats
10 PVC Pass Throughs
10 Around the Worlds (each direction)
10 Scap Pull-Ups
5-10 Pull-ups or Ring Rows
1 min Childs Pose
1 min alt. Scorpion stretch
10 Push-Ups

Makeup any workout you missed during the week!

Box Brief
TILT Community Hike
-Sunday 6/16 @ 10:00 AM at Tippling Rock.
Click Here for Details

Jack Richard Urban Foundation Ride This Sunday, June 16th at TILT Waltham we will do a C2 bike workout called “The Tour de Misfit” to raise funds and awareness for Jack Urban and his cause, the rare disease Non-Ketotic Hyperglicinemia (NKH). On June 13th Jack turned three and continued to defy the odds of this curable, but underfunded disease.
Together we will do a C2 bike workout called “The Tour de Misfit.” We’ll have heats going off at 9, 10 and 11 but riders are welcome to jump on bikes anytime they’d like. It’s about a 30 minute ride so bikes are likely to open up on the half hour. Riders are asked to make a donation to the Jack Richard Urban Foundation of at least $20.
https://www.jrufoundation.com/
https://account.venmo.com/u/team_jack

Give me a high 5 if you love this workout!

Odd-Acity
AMRAP 20
5 Toes To Bar
3 Box Jumps @30/20″
1 Power Snatch @155/105

Workout Guidance
Love a good short rep scheme AMRAP!
Today the toes to bar will feel free, you’ll breath through the box jumps, and focus on that one heavy-ish power snatch.
Then it’s Treat Yo Self Saturday!
Go grab special coffee after class with your besties!

Box Brief
TILT Community Hike
-Sunday 6/16 @ 10:00 AM at Tippling Rock.
Click Here for Details

Jack Richard Urban Foundation Ride This Sunday, June 16th at TILT Waltham we will do a C2 bike workout called “The Tour de Misfit” to raise funds and awareness for Jack Urban and his cause, the rare disease Non-Ketotic Hyperglicinemia (NKH). On June 13th Jack turned three and continued to defy the odds of this curable, but underfunded disease.
Together we will do a C2 bike workout called “The Tour de Misfit.” We’ll have heats going off at 9, 10 and 11 but riders are welcome to jump on bikes anytime they’d like. It’s about a 30 minute ride so bikes are likely to open up on the half hour. Riders are asked to make a donation to the Jack Richard Urban Foundation of at least $20.
https://www.jrufoundation.com/
https://account.venmo.com/u/team_jack

Adam

A Lil’ Sum Something
AMRAP 14
7 Hang Power Cleans
7 Front Squats
#= 205/145

Workout Guidance
Good things come in small packages. Take for instance the ant… Here are 5 fun facts about ants!
– There are more than 12,000 different types of ants all over the world!
– Ants can lift 20 times their own body weight.
– Ant colonies are run by a single queen ant, who control all the other ants.
– Some queen ants can live for many years and have millions of babies.
– Ants don’t have ears.
Treat today like a heavy weightlifting day.
Challenge yourself to find a heavy load for the hang power clean and front squat.

Box Brief
TILT Community Hike
Sunday 6/16 @ 10:00 AM at Tippling Rock.
Click Here for Details

Jack Richard Urban Foundation Ride This Sunday, June 16th at TILT Waltham we will do a C2 bike workout called “The Tour de Misfit” to raise funds and awareness for Jack Urban and his cause, the rare disease Non-Ketotic Hyperglicinemia (NKH). On June 13th Jack turned three and continued to defy the odds of this curable, but underfunded disease.
Together we will do a C2 bike workout called “The Tour de Misfit.” We’ll have heats going off at 9, 10 and 11 but riders are welcome to jump on bikes anytime they’d like. It’s about a 30 minute ride so bikes are likely to open up on the half hour. Riders are asked to make a donation to the Jack Richard Urban Foundation of at least $20.
https://www.jrufoundation.com/
https://account.venmo.com/u/team_jack

Nick

R & R
For Time:
1000m Run
1000m Row
800m Run
800m Row
600m Run
600m Row
400m Run
400m Row
200m Run
200m Row

Workout Guidance
Rest and Relaxation…Running and Rowing…Rest and Recreation…
Reward and Recognition…Revise and Resubmit…
Whatever it means to you today is going to be an absolute blast.
Long grind so buckle up and wear your running shoes.

Box Brief
TILT Community Hike
Sunday 6/16 @ 10:00 AM at Tippling Rock.
Click Here for Details

Jack Richard Urban Foundation Ride This Sunday, June 16th at TILT Waltham we will do a C2 bike workout called “The Tour de Misfit” to raise funds and awareness for Jack Urban and his cause, the rare disease Non-Ketotic Hyperglicinemia (NKH). On June 13th Jack turned three and continued to defy the odds of this curable, but underfunded disease.
Together we will do a C2 bike workout called “The Tour de Misfit.” We’ll have heats going off at 9, 10 and 11 but riders are welcome to jump on bikes anytime they’d like. It’s about a 30 minute ride so bikes are likely to open up on the half hour. Riders are asked to make a donation to the Jack Richard Urban Foundation of at least $20.
https://www.jrufoundation.com/
https://account.venmo.com/u/team_jack

Dan

Jimmie Chip-Wood
For Time:
150 Double Unders
125 Sit-Ups
100 Box Step-Ups @ 24/20″
75 Deadlifts @115/80
50 Burpees
25 Strict HSPU

Workout Guidance
I’ve heard “Chippers” described as a grocery list of fitness or a workout that makes
your body feel like it’s been through a chipper…
So which is it? It’s both actually. Claire – Did you say your name was Jim or Gem? James – Well, huh, it’s kinda both.
The teacher’s use to always say “Here take this one. He’s a gem.”
Love this workout today. Everything will be building until you get to the strict handstand push-ups at the end.
Should be a fun one!

Box Brief
TILT Community Hike
Sunday 6/16 @ 10:00 AM at Tippling Rock.
Click Here for Details

Jack Richard Urban Foundation Ride
This Sunday, June 16th at TILT Waltham we will do a C2 bike workout called “The Tour de Misfit” to raise funds and awareness for Jack Urban and his cause, the rare disease Non-Ketotic Hyperglicinemia (NKH). On June 13th Jack turned three and continued to defy the odds of this curable, but underfunded disease.
Together we will do a C2 bike workout called “The Tour de Misfit.” We’ll have heats going off at 9, 10 and 11 but riders are welcome to jump on bikes anytime they’d like. It’s about a 30 minute ride so bikes are likely to open up on the half hour. Riders are asked to make a donation to the Jack Richard Urban Foundation of at least $20.
https://www.jrufoundation.com/
https://account.venmo.com/u/team_jack

Ana

5 For 5
AMRAP 5
5 Power Snatches @ 95/65
10 Pull-Ups
15/12 Cal Row
-Rest 5:00-
AMRAP 5
10 Power Snatches
20 Pull-Ups
30/24 Cal Row
-Rest 5:00-
AMRAP 5
15 Power Snatches
30 Pull-Ups
45/36 Cal Row

Workout Guidance
Here you are doing your food shop at Wholefoods and they are having a 5 for $5 on champagne mangos. What. A. Day! You get to the checkout line and the deal is for Prime members only…no biggie you have Prime…wait…you don’t have your phone…it’s not linked to your phone number…now instead of being 5 for $5 it’s 5 for $55…you ask the employee nicely if they’d give you a scan…they’re not budging…you look around trying to make eye contact with anyone to help you out…no one is there…you’re completely alone…you know what to do…get on the floor and throw a fit until they give you the deal you’re looking for…
you can never go back to that Wholefoods but it was all worth it for the 5 for $5.
Pick a weight on the snatches that you can cycle and pull-up mods that will allow you to move and groove today.
With the 5 on 5 off style you can go hard and then recover. Let’s have some fun.

Box Brief
TILT Community Hike
Sunday 6/16 @ 10:00 AM at Tippling Rock.
Click Here for Details

Jack Richard Urban Foundation Ride This Sunday, June 16th at TILT Waltham we will do a C2 bike workout called “The Tour de Misfit” to raise funds and awareness for Jack Urban and his cause, the rare disease Non-Ketotic Hyperglicinemia (NKH). On June 13th Jack turned three and continued to defy the odds of this curable, but underfunded disease.
Together we will do a C2 bike workout called “The Tour de Misfit.” We’ll have heats going off at 9, 10 and 11 but riders are welcome to jump on bikes anytime they’d like. It’s about a 30 minute ride so bikes are likely to open up on the half hour. Riders are asked to make a donation to the Jack Richard Urban Foundation of at least $20.
https://www.jrufoundation.com/
https://account.venmo.com/u/team_jack

Jacque

Cheermeister
For Load:
Build To A Heavy 3 Back Squat
(1 3-Sec Pause + 2 Normal)

Then…

AMRAP 12
2/2/2, 4/4/4, 6/6/6…
Goblet Squat @ 53/35
Box Jump Over @ 24/20″
Hand Release Push-Up

Workout Guidance
Starting the week with squats is like starting the day off with a good breakfast. Sure you need to put a little extra effort in but you’ll never regret it. And I’m not talking about a crappy bowl of cereal…I’m talking eggs, fruit, COFFEE, maybe a slice of sourdough, a chicken sausage or two, shoot toss some yogurt on the fruit and you’ll cooking.
Now imagine you have that breakfast and head to the gym to squat… You’ll be a gosh darn super hero!
And I mean a real superhero not like Batman…
On this two part day let’s hit something heavy-ish to start
and then pick weights and modifications that will allow us to move well for the 12 min AMRAP.

Box Brief
TILT Apparel Pre-order
Sign-up at the front desk for our new apparel order!
Sign-up deadline June 10th