January Newsletter

Here’s what’s happening in January at TILT…


January Nutrition Challenge!
Get ready for our January Nutrition Challenge! This 4 week nutrition challenge is meant to help us all dial in some healthy habits over the next month! In addition, we will be making it a friendly competition between TILT gyms. (Waltham, Sudbury, and Southborough/Wellesley) Members from each gym will be teaming up and holding each other accountable during the month of January. We will track our progress through a point scale, and post pictures/trash talk on our Facebook challenge group.
Click HERE for all details!

Click HERE for all details! 

January Strength and Skills Seminar
Join Coach Brian for 3 weeks of strength and skill work! Each week, participants will learn different warm-up protocols, lifts, and gymnastics skills. This seminar is for all fitness levels. Click HERE for all details.
Email brian@crossfittilt.com to sign-up!

January Virtual Kids’ Fitness Classes
TILT will be holding Winter Break Virtual Kids’ Fitness Classes on January 4th, 5th, and 6th at 9:30am-10:00am. Click HERE for all details.

In-Person Kids’ Fitness Classes
TILT’s in-person kids’ classes are happening every Sunday in January from 12:00pm-12:30pm at our Sudbury location! Email brian@crossfittilt.com to sign-up!

Member of the Month Prakash!

Member of the Month Prakash

New Year Schedule Changes
Thursday 12/31 – 530am, 630am, 730am, 830am, 930am, 12pm (Virtual 7am Only)
Friday 1/1 – Gym Closed
Saturday 1/2 – Regular Schedule

Member of the Month

Member of the Month Prakash


It’s ABOUT TIME. Prakash, a noon-squad loyal, is our newest member of the month. Prakash started at TILT this past summer after seeing us workout outside and hasn’t turned back since. Prakash quickly became a staple at our noon class (even after some noon classes that was just me and him in the 100 degree heat of the summer). FINALLY we can celebrate Prakash as member of the month because I snapped a photo of him during our Christmas Eve WOD. If you don’t know Prakash, you should! Here are his answers to our member of the month questions.

  1. How long have you been doing CrossFit and how did you start?

Coming out of the COVID lockdown in July, I was dying to get back into shape. I drive past TILT to work every day, I walked in and signed up one fine morning!I’d always been active with cardio, lifting etc. but never tried CrossFit – and I kick myself for not having done so sooner.The rest of my family is now signed up at TILT V, Southborough because I wouldn’t stop talking about it!

  1. What do you do when you’re not at TILT?

My time is usually taken up with kids sports; my son’s club baseball commitment consumes most weekends. Being in the pharmaceutical manufacturing industry, it has been a busy 2020 – my company is partnering with AstraZeneca in manufacturing a COVID vaccine, which hopefully will be approved in the UK and Europe very shortly!

  1. What is something most of TILT doesn’t know about you?

While I won’t turn down a good beer, I love wine. I do spend considerable time scouring auctions and building up my wine collection. You never know what you will get in an auction but that makes it even more exciting.

  1. Have you had a favorite moment at TILT?

I should say that training outdoors and learning the fundamentals of CrossFit with the awesome and fabulous coach Lindsay was a great way to get started! The camaraderie, positivity and focus on getting just a little better every day is fulfilling.

  1. Most importantly, now that you have the Member of the Month belt, what would your walkout song be?

Gotta go old school here – Rob Zombie, Dragula is what I need as I work on improving my hang power clean technique.

January Nutrition Challenge

January Nutrition Challenge

When: Sunday, January 3rd – Sunday January 31st
Who: You!
Cost: FREE
How to Sign-up: Sign-up under your gym tab HERE

*After signing up, make sure to join our January Nutrition Challenge Facebook Group (previously our Community Cup Group)

Get ready for our January Nutrition Challenge! This 4 week nutrition challenge is meant to help us all dial in some healthy habits over the next month! In addition, we will be making it a friendly competition between TILT gyms. (Waltham, Sudbury, and Southborough/Wellesley) Members from each gym will be teaming up and holding each other accountable during the month of January. We will track our progress through a point scale, and post pictures/trash talk on our Facebook challenge group.

Tracking Points
Click HERE to track your daily points. (point system described below)

The Winner:
The winning gym will be selected based on:
-Average points of all gym participants

The Prize:
Bragging rights for the winning gym!
And…the TILT Cup trophy!

Point Scale
1. Eat Clean (1 point for every cup of fruit or vegetable/day) – 6 points max/day
2. Weekly Challenges – 1 point per weekly challenge – 2 points max/week
*The maximum amount of points each week is 44 points

Facebook Challenge Group

Click HERE to our January Nutrition Challenge Facebook group!

Post away to hold each other accountable (and talk trash) by sharing pictures, recipes, meal prep, and more!

Daily Nutrition Tips

Every day on our Facebook Challenge Group, our coaches will be posting nutrition tips, information, articles, videos, and more. Our goal is to provide knowledge and information to all participants throughout the four weeks that can be carried on throughout the year!

Eating Clean Guidelines
Aim to eat 6 cups of fruits and/or vegetables a day!
You will receive 1 point for every cup you eat during the day (max 6 points/day)

*You can measure the item cooked, canned (drained), frozen, or fresh.

Other Eating Clean Recommendations + Resources

*Our Eating Clean portion of the challenge is a spin-off of the 800 gram challenge that was introduced by EC Synkowski of Optimize Me Nutrition. We have found that this is a sustainable and effective way to dial in some healthy eating habits. For more tips and recommendations, check out the articles below!

The 800 Gram Challenge: https://optimizemenutrition.files.wordpress.com/2018/03/800gchallenge_onesheet.pdf

Nutrition for the 99%: https://optimizemenutrition.com/wp-content/uploads/2018/03/nutritionforthe99percent2.pdf

Weekly Challenges
Every week, we will have 2 different weekly challenges to earn points for your team. For each challenge you complete, you will receive 1 point (maximum of 2 points/week). Our coaches will dig deeper into these challenges at the beginning of every week.

Gingerbread House Contest

It’s the most wonderful time of the year; When joy is as abundant as sugar and gift giving.  But what is truly magical about this time during this godforsaken year you ask? The joy of destroying and/or demolishing the competition on a gingerbread house competition.

What the holly jolly heckidy heck are you talking about Linda?!

Let me Finish

You see, it will be Friday Night (December 18th) in the year 2020, so don’t try telling me you have something going on.  You don’t.  And if you do, I will call the authorities or have your name sent to the TOP of the naughty list. Anyway, you arrive at TILT Waltham at 7:30 pm sharp to find all of your friends ready to have fun (demolish the competition) and construct some Gingerbread Houses.

What are the rules you ask? Good question because if this is going to be a cut throat competition, then we need rules.  You will have 45 Minutes to complete construction and decoration.  You may bring along your family to help you. But let me warn you, if you think it’ll be cute that you brought little Tommy your 4 year old son to help create your masterpiece and he half asses a Christmas wreath on the front of the house that ultimately end up looking like a glorified booger,  It wont be cute.  Because you will lose and Little Tommy wont be too happy, and neither will you.  I don’t mean to be harsh but i do need you to understand the gravity of the situation at hand.  There will be winners and there will be losers.  Is there crying in Gingerbread House making? We will see.

We may not be able to pack the Chat like a frat house this year but we sure as heck can sit 6 feet apart divided by shower curtains on the gym floor and construct Gingerbread houses while we listen to the Trap Christmas Playlist.  I BETTER SEE YOU THERE

Where: TILT Waltham
When: Friday, December 18th @ 7:30pm-8:15pm
What: Gingerbread House Contest!
Who: All TILT Members and Family
Cost: FREE!
We will provide Gingerbread houses for all who sign up!

Click HERE to Sign Up!

How will the winner be determined?
Following the event, all gingerbread houses will stay at the gym.
When coming to the gym, TILT members will vote on the one they think is the best.
The winner will be determined on Tuesday Dec. 22nd! Winner will receive bragging rights!
*If you do not want to be entered into the contest, you can take your gingerbread house home with you the night of the event.

Indoor Workout Member Procedure

Beginning on Sunday, December 13th everyone will be required to wear a mask while inside the gym at all times. This change has been put into effect due to the recent restrictions on fitness centers made by Governor Baker.**
As a reminder, please review all of our class guidelines below.

  1. You must reserve your spot for class via TRIIB. Class reservations begin 72 hours prior to class start time.
  2. On the day of class, please wait in your car until 5 minutes before your class time.
  3. Put on your mask and walk through the front doors of TILT.
  4. When entering, please answer our Click HERE for the TILT COVID Questionnaire (shown below as well)
  5. Use the provided hand sanitizer, grab a disinfecting wipe, and head to an open station. Once on a station, you must leave your mask on. The only time when you may take your mask off is when getting a drink. All stations are separated to ensure social distancing. Additionally, we have made partitions to create barriers between members.
  6. Wipe down the equipment you will be using for the workout. (The equipment will already have been wiped down prior to class as well)
  7. Have a totally awesome time throwing down with your friends!
  8. After the workout, grab another disinfecting wipe, and wipe down your equipment and area.
  9. Exit the building out of the door near the garage.
  10. See you tomorrow!


Open Gym– During open gym, there will also be designated stations for members spaced out for social distancing. The same procedures for classes will apply for open gym slots.

Indoor/Outdoor Class Checklist:

  1. Mask
  2. Water Bottle
  3. Yoga Mat/Towel (if you would like)

Indoor Facility Set-up
Each class has a capacity of 18 members, with their own individual work spaces. All workout stations are separated with partitions, creating a barrier between members. Cleaning will be done before and after classes, during off hours, and at night with our professional cleaning crew.


  1. Will the bathrooms be open? Yes- they will be open. Only one person will be allowed in the restroom at a time.
  2. Will the showers be available for use? The showers will be closed at this time.
  3. Will the water fountain be open? Yes- for refills only. Please bring your own water bottle.
  4. What if there is running in the workout and social distancing is not possible? As stated before, masks must be worn inside. When running outside, please make sure your mask is pulled over your face when passing other athletes.
  5. Will we be using the pull-up bars/ring in classes? Pull-ups and bar/ring work will be limited in class workouts. However, if they are programmed, members will be socially distanced and will be required to wear a mask when on the bars/rings. As always, other alternatives can be provided. Members can also use the bars/rings during open gym.
  6. Are children allowed to sit in the lounge area while class is going on? Children will be allowed in the lounge area during class. All children must wear a mask at all times and be distanced 6 feet apart.

In-Person and Virtual Schedule
In addition to our full in-person schedule, we will continue to hold virtual classes. Our virtual classes will continue to be recorded and posted to Vimeo. Check out our in-person and virtual schedules below…

Virtual Access: https://zoom.us/j/2740893085 ZOOM PW: 352062
Click HERE to access our Vimeo Class Recordings

As a reminder, TILT is using the TRIIB app for workout posts, workout tracking, and a platform to reserve your spot for classes.
Click HERE for all set-up details. If you have any issues with the app, please reach out to James at james@crossfittilt.com.

Class Cancellation Policy 
Due to there being restricted class sizes, we have implemented a fee for class no shows/late cancellations. For members that do not show up for an RSVP’d class or fail to cancel through TRIIB, they will be assessed a $10 fee per class. Cancellations must happen at least 8 hours prior to class through the TRIIB app.

If you have any questions about our Indoor Class Protocols, feel free to reach out to Brian at brian@crossfittilt.com

December Newsletter

Here’s what’s happening at TILT in December!
Weightlifting Seminar – Sundays 8:00am-9:15am @ TILT Sudbury (spots are filled!)
Kids Fitness Classes – Sundays 12:00-12:30pm @ TILT Sudbury

Bring a Friend- Free Week Trial
Bring a friend for a FREE week trial! Flyers are at the front desk!
Community Cup Challenge
The community cup was a  success! Thank you to everyone who participated over the last month. It was awesome getting to see our community come together, keep each other accountable, and compete in friendly competition amongst the  gyms!

The results are in and…. TILT V and III have won the community cup!
Southborough/Wellesley – 1937 Points, 54 Participants, 35.87 Average Points
Sudbury – 1832 Points, 53 Participants, 34.56 Average Points
Waltham – 1617 Points, 61 Participants, 26.5 Average Points
Member of the Month:
HUGE Congrats to Sam Kapacziewski- our newest member of the month! Click HERE to learn more about Sam!
Waltham Holiday Schedule:
Thursday 12/24 – 5:30am, 6:30am, 7:30am, 8:30am, 9:30am, 12:00pm
Friday 12/25 – Gym Closed
Saturday 12/26 – Open Gym 9:00am-12:00pm
Thursday 12/31 – 5:30am, 6:30am, 7:30am, 8:30am, 9:30am, 12:00pm
Friday 1/1 – Gym Closed
Saturday 1/2 – Regular Schedule – 7:00am, 8:00am, 9:00am, 10:00am
TILT Facebook Groups!
If you are not currently a member of our Facebook groups, we would love to have you join!
Click HERE to join our TILT Waltham Group
Click HERE to join our TILT Accountability Group

December Member of the Month

Member of the Month Sam

BIG congrats to our newest Member of the Month Sam! He is truly deserving of this title as Sam has been committed since he started at TILT. As soon as Sam walked in the doors he meshed with the tilt family. If I am telling a story about Sam I either call him “College Sam” or “Polite Sam” and everyone knows who I am talking about. Sam truly adds so much value to our community as he clearly cares so much about all the people around him. With his work ethic and commitment, Sam is a great athlete, and even better person. Congrats Sam! So well deserved.

Learn more with Sam’s answers to our Member of the Month Questions…

How long have you been doing CrossFit and how did you start?

I did not officially start doing “CrossFit” until I joined Tilt back in August of 2019. With that being said, I was still actively engaged in CrossFit type activities. Back home in Worcester, my aunt works at a gym called “GH2”, out of Holden Massachusetts. She was a big influence in my life when it came to my involvement with the gym. I started off going to her metabolic conditioning classes and strength classes on Tuesday and Thursday nights in high school. Before I knew it, I was hooked and started exploring other classes they offered. This consisted of Spin, Grind, HST, Cardio Grid, and eventually what they call “rounds”. I started taking these classes my freshman year of college, which is where I learned cleaning, snatching and doing CrossFit type workouts. I quickly developed a hate for the assault bike, but fell in love with the atmosphere and sense of community.


What do you do when you’re not at TILT?

When I’m not at Tilt, I’m pretty boring. I am currently in my senior year at Bentley where I will be pursuing a masters in Accountancy starting in the Spring of 2021. I work part time for Raytheon Technologies and at the Bentley library. Outside of that, I really enjoy being outside, whether that be taking my dogs on a hike or going for a long walk through Boston. Pre-COVID, there was a 99% chance you’d find me at a Sox game screaming my lungs out and singing along to Sweet Caroline.


What is something most of TILT doesn’t know about you?

I love DONUTS. Every Sunday I take a ride to a new Donut shop and take down a ½ dozen. At home, I have four dogs. I have never not had at least two dogs growing up. This past spring I also became a certified personal trainer through the NASM. This was something I had been thinking about doing for a long time, and figured quarantine would be the perfect time to take that down.


Have you had a favorite moment at TILT?

Coming to Tilt is the favorite part of my day. It gives me a chance to destress and not have to look at a computer screen, so everyday is a great day here with the CrossFit Tilt community. One moment that sticks out is the Marathon. It was so much fun seeing everyone come together while also running the marathon with two of my roommates and best friends. For those of you who didn’t know, I didn’t inform them they’d be running the marathon until a week before… I don’t know of many people that would be willing to run 8.7 miles on one weeks’ notice.


Most importantly, now that you have the Member of the Month belt, what would your walkout song be?

This is tough. I’ve been on a big Morgan Wallen and Luke Combs kick as of late, but I feel like you cant walk out to a country song. This is a tough decision… will haver to go with the GOAT Lil Uzi Vert: Sauce It Up

November Community Cup: What to Expect

It’s November, we are hot off of daylight savings time, and despite it now being 24 years of my life not knowing whether i get more or less sleep with daylight savings in the Fall, I have been told I get more.  So i believe you.  SO we are all well rested, and ready to win this “friendly” competition.  Our well rested bodies walk into the gym ready to GET POINTS (“have fun”). You see, we do this anyway but now we get points for it.

You have been persuaded (bullied) into joining this challenge and are feeling maybe uneasy that you now have pressure to earn points.  Well pressure is good my friends. And the pressure you feel is real (i’m kidding i love you no matter what).  Anyway, somehow the pressure of getting points makes the energy ELECTRIC.  You ask yourself, Is my self-worth dependent on earning these points?! YES of course it is. DID I STUTTER?!

All we have in November to look forward to is eating our bodyweight in dry turkey (dont @ me) and cranberry sauce (the one with the ridges on it straight out of the can).  So in the meantime, we have nothing.  UNTIL NOW. NOW WE HAVE POINTS TO EARN. I simply cannot stress this enough.  Tell me I am earning points for something and there’s a so called “friendly competition”, and BAM I am SENT into competition mode.  An unhealthy one.  And i know this, it’s gonna happen anyway so we may as well WIN while i am putting an unhealthy amount of pressure on this “fun” competition..

If you are reading this and not picking up on my tone I cannot hep you any further. This is not to be taken lightly.  I was BORN to TRASH TALK.  And COMPETE. Best part is, points are not based on our performance on these workouts (thank god because no matter how many times i am warned not to come out to hot in a WOD i do it anyway because again, the energy is ELECTRIC and i refuse to change who i am and my utter lack of strategy).

Join me, avoid the FOMO, and LET’S PARTY for the entirety of NOVEMBER. A month normally reserved for nothing exciting but dry turkey and awkward family interactions on the last Thursday of the month.  BUT NOW GET READY TO BE SENT into a spiral of ICONIC energy and point gathering in my quest to take something too seriously that was initially supposed to just be for fun. Again, WINNING is FUN.

Your Gal Pal Linda

November Community Cup

November Community Cup

When: November 1st – November 30th
Who: You!
Cost: FREE

How to Sign-up: Sign-up HERE. Add your name under your gym tab (Waltham, Sudbury, Southborough)
then… Join our November Affiliate Cup Facebook group!


Get ready for our November Community Cup! This 4 week challenge is a friendly competition between TILT gyms. (Waltham, Sudbury, and Southborough) Members from each gym will be teaming up and holding each other accountable during the month of November. We will track our progress through a point scale, and post pictures/trash talk on our Facebook challenge group! 

Track Points
Click HERE to track your daily points. (point system described below)

The Winner:
The winning gym will be selected based on:
-Average points of all gym participants

The Prize:
Bragging rights for the winning gym!

Point Scale
1 Point- Workout (Maximum 6 points/week.)

      • Examples: Take a TILT in-person or virtual class, take a recorded Vimeo workout, go on a run, hike, walk
      • Bonus Point- Never Miss a Monday! Come to a Monday workout and get a bonus point for the week (your maximum points would then be 7/week)
        • 1 Point- Post a picture on our Facebook challenge group (Maximum 7 points/week)
      • Examples: post-workout selfie, picture of a healthy meal, screenshot of your time/score for the workout of the day, share your favorite recipe, picture completing a weekly challenge
        • 1 Point- Weekly Challenge (Maximum 7 points/week – week 4 the maximum is 9 points)

Input your daily points into our tracking spreadsheet. Example Day: workout, one facebook post, and one weekly challenge= 3 points 

Weekly Challenges:
Weekly challenges will be posted the Saturday before every week on the Facebook challenge page and on TRIIB.

If you have any questions, feel free to email ME!


4 Week Gymnastics Seminar w/ Coach Colin

: Sunday 11/1, 11/8, 11/15, 11/22 @ 8:00am-9:00am
Where: CrossFit TILT II, 31 Union Ave., Sudbury MA
Who: All TILT members!
Cost: $100 (4 sessions total + extra skill work)
How to Sign-up: Email Brian@crossfittilt.com to sign-up. Spots are limited! First 12 to email Brian will get the spots.

Missing the pull up-bar? Rings? Handstands!?!

Here’s what we’re offering…4 weeks of gymnastics classes! Starting from the beginning, rebuilding and re-strengthening that foundation, all the way up through all your favorite high skill movements. We’re looking for a 4 week commitment to get the best possible results!

A socially distant class incorporating all the fundamentals of gymnastics. Starting with proper body shaping, building into technical drills and eventually into all the skills you know and love. We’re looking to get down into the nitty-gritty of gymnastics and perfect the smallest details that will bring out the biggest results. There will also be a workout at the end of each class for you to practice those skills with some high intensity added in. In addition, each week you’ll get extra work that can be done anywhere without any equipment that will help create solid muscle memory and keep your progress moving forward week to week.

Find out more about Coach Colin below..
Sports were a huge part of my life growing up, and none more than gymnastics. Gymnastics has provided me with so many opportunities in life, including being able to compete for Penn State University in gymnastics. After 20 years in gymnastics I found myself in a spot of being burnt out and not caring about a healthy lifestyle. After 3 years of losing more and more motivation a friend of mine told me to come in and try Crossfit. Not knowing anything about Crossfit and never having touched a barbell before I gave it a shot. After promptly being crushed by my first workout I immediately fell in love with Crossfit. I loved all the new challenges but what I loved the most was the support everyone brought to each other. Now I can’t get enough of it, whether it’s Crossfit as a sport, trying to help improve the lives and health of others, or seeing what new limits I can push myself to, Crossfit has become my passion. I love combining my knowledge of gymnastics with what I have learned about Crossfit and weightlifting, but my favorite part about coaching is seeing the changes and growth in the athletes I work with. Whether they are experienced CrossFitters or someone walking into the gym for the first time there’s always room to grow. I believe Crossfit is for anyone who wants to make a positive change in their life, regardless of where they are starting from and as a coach I love that I get to be a part of that with so many different people.


Paleo Power Meals is now offering meal delivery service to TILT. We're also going to stock our fridge with a few Grab-N-Go meals for you to try.

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