Who’s psyched it’s the Friday?!?!

Onesies
Athletes choose (1) from each section:

1) 1-Rep Squat Test
Front Squat, Back Squat, or Overhead Squat

2) Gymnastics Test
Max Ring Muscle-Ups, Max Pull-Ups, or Max Handstand Pushups

3) Conditioning Test
500m Row for Time

Post Scores to Comments.

Box Brief
31 Heroes Fundraiser is this Saturday, August 6th!

Running is FUN!

Today is Bring a Friend Day!
All classes are free to try!

Double Pump
Teams of 2 – AMRAP 20:
1 Calorie Row, 1 Burpee Box Jump (24″/20″)
2 Calorie Row, 2 Burpee Box Jump (24″/20″)
3 Calorie Row, 3 Burpee Box Jump (24″/20″)

Partner 1 completes the first round, 1 Calorie and 1 BBJ.
Partner 2 then does the same, 1 Calorie and 1 BBJ.
Partner 1 completes 2 Calories + 2 BBJ, and tags it back to Partner 2 for the same.
Continue completing full rounds and adding (1) repetition to each movement until time is called.

Box Brief
31 Heroes Fundraiser is this Saturday, August 6th!
We’re incredibly excited to start a new tradition at TILT! We will be completing the workout at 7, 8, 9, and 10am in class.

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends.

31Heroes.org was created as a effort to raise funds for the families of these fallen warriors, and has since then grown in purpose. Providing funds to families nationwide who have lost loved ones overseas, and providing assistance to those returning from duty with disabilities, we are honored to be able to associate with such a cause.

To learn more about 31Heroes.org and to donate to the TILT Team, click HERE.

Tracy

Weightlifting Wednesday!

1 Rep Max Snatch

1 Rep Max Clean and Jerk

Drink some coffee, listen to Rage, and let’s fire it up!

Box Brief

Congratulations to our July Member of the Month…

Dave Hanlon!!!

1. How did you hear about CrossFit?–since moving back to Wayland in 2011, a close HS friend had been talking about CFNE and how much it helped him with overall health and wellness.  I was concerned with time commitment, injury (I have had 2 back surgeries) and just my work schedule.  But he kept saying how great it was…I told him if he opened up his own “Box” I would try it out.  That friend was LJ DiCarlo…one of the owners of TILT…so I joined.

2. How long have you been doing CrossFit?–Remember to this day.  March 19^th – 12 pm Elements class…where Max was the coach.  It was me, Amanda Murphy and Chuck Mazokopos.  All I remember Amanda kicked our butts, and I didn’t really remember driving home.  But I was hooked!!!!

3. What class do you go to?– 5:15amclass…the best class!!!

4. What is your favorite movement?– Burpee’s – because it requires endurance, strength, flexibility and mentality to get through them…
5. What is you least favorite movement?– Burpee’s – because it requires endurance, strength, flexibility and mentality get through them…and they usually are thrown into an already brutal WOD…

6. If there was a “Hanlon” workout what would it consist of?– I love the team WOD’s…so the “Hanlon” would be sharing the Pain…no specific movement…just a team approach to get through it…and as long there was beer at the end!!!

7. Who would win in an all out 400m sprint, you or Griffy?– That’s easy…Griffy!  Happy Wife = Happy Life…which means I can buy a 1967 Firebird convertible.

8. Is Ironman a Superhero? Why or why not?–sure…he’s a bad ass and uses AC/DC as his theme music when he makes an appearance.

9. What was your nickname in High School?– Hanlon

10. If you were a pirate what would be your pirate name and the name of your ship?–well since I cannot grow a beard…Maybe I would go by “Captain No-Beard”…and the name would be “Mahalo”…as in thank you for letting me take your Booty!!!

11. Is it true you shoot potato guns over the lake?–Yes – the best $20 spent at Home Depot making the gun.  Aqua Net hair spray makes for the best firepower.  And I believe Max had a chance to experience shooting a potato or two over some kayakers.

12. If you were a shark what kind of shark would you be?– AWhale Shark…everyone likes a whale shark.

13. What is your favorite movie?– Vision Quest…who doesn’t like the underdog taking down the champion!!!  And a great soundtrack to boot.

14. Any last thoughts on being Member of the Month?–This is a huge honor.  I have met so many talented individuals who have had great results and perform at a tremendous level every day.  I look at many of these athletes as inspiration.  I have seen so many people transform since I joined in March….it could be weight loss, it could be new PR or a new move like a muscle up or rope climb…and seeing the entire room erupt with cheering and fist pumps is just awesome.

To me it is all about the coaching!  Max and Brian have been there step by step with me to be sure I am safe and that I am pushing myself to improve.  I also have to thank LJ DiCarlo for pushing me to give Crossfit TILT a try…because 4 months later…I am down 30 lbs., I am healthier and I have met many new friends which was all unexpected.

Thank you again for this honor…

Tim, Phil, and Tommy

Roman Candle
3 Rounds:
500 Meter Row
400 Meter Run
30 AbMat Sit-Ups
20 Pull-Ups

Post Times to Comments.

Box Brief
31 Heroes Fundraiser is this Saturday, August 6th!
CF TILT will be starting a new tradition by having all group classes (7, 8, 9, 10am) complete the workout.

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends.

31Heroes.org was created as a effort to raise funds for the families of these fallen warriors, and has since then grown in purpose. Providing funds to families nationwide who have lost loved ones overseas, and providing assistance to those returning from duty with disabilities, we are honored to be able to associate with such a cause.
To learn more about 31Heroes.org and to donate to the CF TILT Team, click HERE

Dayna

The Chief
5 rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Rest 1 Minute between rounds. Only full rounds count.

Post Scores to Comments.

Box Brief
Here’s a little history about this workout from CrossFit HQ:
“Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.”

Time to Stretch!

Sunday Sunday Sunday!
9:00 – 9:30 ROMWOD
9:30 – 12:30 Open Gym

Alternating OTM x 20
Odd Minutes – 15/12 Calorie Row
Even Minutes – 3 Deadlifts + 25 Double-Unders

Start with a light load on the deadlifts and climb steadily.

Post Scores to Comments.

Box Brief
Coffee and donuts have been confirmed after ROMWOD today! YES!

First person to name that posterior chain get’s a free CF TILT T-Shirt of their choice (second athlete in).

Big Foot
30 Toes to Bar
400 Meter Run
15 Squat Snatches (115/80)
800 Meter Run
15 Squat Snatches (115/80)
400 Meter Run
30 Toes to Bar

Post Times to Comments.

Box Brief
ROMWOD starts tomorrow at 9am!

Ed

Fight Gone Bad

3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20″)
1:00 Push Presses (75/55)
1:00 Rowing for Calories
1:00 Rest

Post Scores to Comments.

Box Brief

Fight Gone Bad Friday! Let’s get it!

Grab your buddy and hit todays workout!

New Age Outlaws
Teams of 2:
100 Cal Row
150 Abmat Sit-ups
200 Kettlebell Swings @ 53/35
150 Abmat Sit-ups
100 Cal Row

Post Team Names and Times to Comments.

Box Brief
There’s been talks of taking a trip to Kittery to hit the Reebok and Lulu outlets…who wants in?