Health and Safety at TILT

TILT Family,
We want to make sure we are continuing to update you all on how we are responding to COVID-19 coronavirus at TILT.
All coaches are wiping down all equipment and surfaces between classes. We are continuing to monitor information from the Centers for Disease Control, the State Department, and the Massachusetts Department of Public Health.

We are asking for your help to keep our gyms clean and safe. When you arrive at TILT please wash your hands before checking into class and wash them after class as well.
Or click HERE to check in to class before you get to the gym!
Please wipe down all equipment after every use. If you are feeling sick please do not come to the gym.

In the coming weeks we will be providing options for “At Home” versions of our workouts along with content on how to properly warm up for and modify those workouts.  By doing this we are hoping to give our members some options to stay fit and healthy if they are feeling too sick or even if they are feeling anxious about coming to the gym physically.

We will continue to notify the community on any changes or updates via email and Facebook.

As usual, if you have any questions or concerns please do not hesitate to reach out to one of the coaches.

TILT Top Gun Team Throwdown

TILT Top Gun Team Throwdown

What: Same Sex Team of 2 Competition (RX and Scaled Divisions)
When: ‪Saturday, June 13 – 8am‬ start
Where: CrossFit TILT II | ‪31 Union Ave, Sudbury, MA 01776‬
Registration Fee: $150/team
FREE T-shirt with early registration by April 24th! (see design below)
Workouts: 3 Events and 1 Final

Competition Standards 

Clean and Jerk – 155/105#
Snatch – 115/105#
Chest to Bar Pull-ups
Toes to Bar
Double Unders
Wall Ball (20/14#)

Clean and Jerk – 95/65#
Snatch – 75/55#
Deadlift – 135/95#
Knees to Waist
Single Unders
Wall Balls 14/10#

Click HERE to register

Spring Internal Team Throwdown!

Spring Throwdown April 11th!

We will be having our Spring Throwdown on Saturday April 11th!

Its a nice spring Saturday and you wake up AMPED. It’s an April morning and your feeling your best because you’re hot off of a nutrition challenge, so your soul is FILLED to the brim with health and wellness.  I mean you are at your PRIME. You pound 800 grams of raw cauliflower and kale before 6 am purely out of HYPE and EXCITEMENT. Then you toss down a Wellness shot of cayenne pepper, ginger and cucumber water (i’m kidding please do none of this).  You head straight to TILT Waltham to start the best day of your existence… the Spring Throwdown… And as expected the day proves to be the best day of your life followed closely by your wedding day and the day your first child was born.  This sounds like a lot so what is a Throwdown anyway… here’s what to expect:

You will be placed on a team at random.  If you ask me to put you on a certain team with certain people just don’t.
We will be ripping a few workouts during the day with friends as a team!
We can modify ALL OF IT. So sign up!

So should you sign up? Well…

Do you like fitness?
Do you like friends?
Do you like meeting new people?
Do you like fun?

If you answered YES to any one of these questions, I expect you name on the sign up sheet at the front desk by the end of the day!
Whatever your plans are for Saturday April 11th, (lunch with friends, travel to a far country, weddings, etc.) CANCEL THEM. This is far more important. If you answered NO to these questions above, sign up anyway.

Will I take it personally if you do not sign up? YES OF COURSE I WILL.

If you are ready for a day of fitness and friends, Sign up! I cannot wait!

If you have any questions talk to any of your coaches! or just sign up anyway.

TILT 800 Gram Nutrition Challenge

TILT 2020 Nutrition Challenge

The time has come TILT… Our first Nutrition Challenge of 2020… Here is all you need to know!

When: Monday March 9th – Friday April 10th

Cost: One cannot simply put a price on heath and wellbeing but if we had to it would be $25…. So it’s $25

InBody Scale Weigh Ins: WALTHAM: Saturday March 7th (6:30 am – 11 am)
Sunday March 8th (9am – 1pm)
Weigh Outs: Saturday April 11 (prior to throwdown)
Sunday, April 12 (9 am- 1pm)

WINNERS: Winners will be based on change in body fat percentage / weight loss and our baseline workout that will be going down Monday March 9th

GUIDELINES: Here is what to expect….

We are doing the 800 gram challenge! Which means what?  It means you eat 800 grams (by weight) of fruits or vegetables each day.
There are no restrictions on this challenge on what you cannot eat as long as you get your 800 grams of fruits and vegetables in each day…but we highly encourage eliminating or reducing processed sugar and alcohol during the challenge.

This challenge is super simple and for anyone and everyone!

Here are some resources for more info on the challenge!

The 800g Challenge: Click HERE for more info! 

Nutrition for the 99%: Click HERE

HERE is a link to a Food Scale to weigh and measure!
*No food scale? No problem! Although it is recommended you weigh out your 800 grams, 1 cup (or the size of a closed fist) is about 100 grams

If you are traveling during the challenge here are some Travel workout to stay fit while you’re on the road! Click HERE

FINALLY… We will end our challenge with a long awaited INTERNAL TEAM THROWDOWN… more info on that to come soon!

TILT Clothing Swap

Wondering about all the hoopla going down THIS Sunday?  I am here to HELP

First things first, the shindig goes down THIS UPCOMING Sunday (2/16) @ 1 PM at TILT Waltham!

If you are looking to revamp your workout gear this is the EVENT FOR YOU… we all know we have the best workouts when we are in fresh gear… I mean listen close, last time I got a new workout outfit I PR’d my back squat by 87 pounds, shaved 12 minutes off of my Fran time and walked 400 meters further than Coach Katrina on my hands all in the same day.  It was a good day.

Listen even closer, we know 2020 is the year you plan to grow your social media following and if there is one thing ABSOLUTELY necessary to be the Instagram fit chick you are aspiring to be, it’s a brand new (and by brand new i mean brand new to you but very much used by another TILT member) wardrobe.

It’s all the benefit of Poshmark where you can find the rare and valuable old school Lululemon gear that simply just isn’t the same anymore without paying shipping and handling.

Here’s how I would proceed… start scoping out the gear being worn by some of the TILT trendsetters.  I would then subtly convince them that they no longer need that NoBull Crop Top (that just happens to be in the color and size that NoBull has yet to restock since before the Dinosaurs went extinct).   Once you’ve scoped out the fashion around TILT and convinced people they need a revamp of their wardrobe BAM along comes Sunday and here you are all hyped up on PV Donuts and you now swoop in like an Instagram Fit Chick bird of prey scooping up all your new HIGH fashion LIGHTLY worn clothing.  Along comes Monday and your social media following has gown exponentially, so has your confidence, and miraculously so has your fitness abilities. The power of a new outfit people.  Do not sleep on the power of a new outfit.

– Max will bring somewhere between 72-243 T-shirts he thought he needed at some point
– A variety of PV Donuts
– No undiepants or socks

Rowathon 2020: What to Expect

2nd Annual CrossFit TILT Rowathon

WHEN: Saturday February 8th @ 8 am

  • Doors will open promptly at 8 am: As you and your squad assemble like a sub-par boy band from the 90’s, matching costumes/colors and all, we will be getting ready to open up those doors. or heck maybe you’re so hyped you camped outside all night waiting to get in and lay your eyes on the competition floor.
  • AND LETS TALK ABOUT THAT COMPETITION FLOOR: Rowers will be aligned gosh darn PERFECTLY. Down to the millimeter fam.  And If you are an organization junkie like myself, and perfect set-ups bring you more joy then seeing your kids open the gift you swore you would not get them on Christmas morning, than this will be the PLACE TO BE, on Saturday morning, in Sudbury, on February 8th.
  • As if you even needed to fuel your hype, there will be food and coffee flying out like hotcakes because everyone knows if you like to live on the wild side there is nothing quite like a nitro cold brew immediately prior to holding a blackout pace on your first 500 meters.  This is modern day bravery people.
  • Event 1, The Marathon Row, will go down 1st.  After the marathon row finishes up and I eat a snack the size of a meal that could feed a family of 6 to avoid the inevitable hangry phase of the day, event 2, The 10K, will go down.  I don’t need to tell you how much is on the line with the results of these events, you already know this. But just know there is more on the line in regard to the event standings than your high school senior’s SAT scores.  If your entire self worth isn’t dependent on these standings you aren’t taking this serious enough.  I’m kidding, this is all for charity.  But if you’re not first you’re very much last.
  • Expect to stick around and win some raffles and watch Max run an auction just as well as the guys on one of the best shows television has to offer, Storage Wars. Also, stick around to hang out with some buddies.  If you have to leave immediately after you row, too bad. Stay anyway.  If it weren’t a fire hazard I would lock the doors and make you hang out with me (a bulletproof way to gain meaningful friendships and trust).  And HECKIN HECK if you stick around you may even see Sonny bid an absurd amount of money on a football while Jackie watches in both awe and shock knowing damn well he is bidding away money that could be going into their upcoming wedding.  There goes your open bar you two lovebirds.
  • Once we have wrapped up the whole day, maybe you even want to scoot on over to the one place all great nights in Sudbury,MA end, Lavender, for some fine Asian cuisine and some even finer quality karaoke.  There is truly no other place to end a high class night.
  • All in all, i know for certain there is literally nothing else going on in the entire Metro West area on February 8th, you have no plans, don’t tell me you’re busy, so sign up and have some fun with some friends, you will not regret it.
  • This event is recommended for anyone who enjoys rowing, friendship, and/or supporting charities.
  • Click HERE to Sign Up

CrossFit TILT Rowathon 2020

2nd Annual CrossFit TILT Rowathon

The 2nd Annual CrossFit TILT Rowathon is coming February 8th @ CrossFit TILT II in Sudbury

Here is what you need to know…

This year we will be supporting several different charitable organizations where 100% proceeds will go directly to supporting their cause.

There will be two events this year:

EVENT 1 — Team Marathon Row — 9:30am to12:30pm : This will be a team of 8 event where you and your team will complete 42,195 meters on a stationary Concept2 rower, partition the row however you choose. MAXIMUM OF 33 TEAMS.

EVENT 2 — Team 10K Row — 3:00pm – 6:30pm: This will be a team of 4 event where you and your team will complete 10,000 meters on a stationary Concept2 rower, switching every 250 meters. MAXIMUM OF 99 TEAMS.

Can’t make the Rowathon but still would like to participate? At the conclusion of the second event, please join us for a banquet at Springdale Barrel Room for an award ceremony, raffle prizes, and auction. More information about the raffle prizes and auction items will be made available closer to the event date.

Additional Details:

No CrossFit or Rowing experience required!

Teams may be single-sex or co-ed

Event 1 (Marathon Row) will have 1 heat and Event 2 (Team 10K) will have 3 heats. Heat information will be made available Monday, February 3, 2020.

Prizes to be awarded to top teams from each event


Goal Setting by Coach Kathleen

Let’s put it out there – setting Goals can be tough!

While we have the opportunity to create and set out on conquering new goals each day, the
start of a New Year seems to fuel to the fire for change. This is a great opportunity to harness
that motivation, and hold us accountable, starting today.

Let’s start by writing down SMART goals, whether that’s in an excel spreadsheet, a note in our
phone, or scribbled on a piece of scrap paper, let’s put them where we can see them every day.

SMART Goals are:
Time Bound

For example, we can take a simple goal like, “I want to start exercising more”, and refine it.

How can we make this goal specific? What, specifically are we trying to do? Where will this
take place, and most importantly, why do we want to achieve this goal?
· I will start taking CrossFit classes at TILT in Sudbury in order to lose body fat

Next, let’s make this goal measurable. How will we evaluate if we are truly working towards our
· I will track my body fat percentage (BFP) using an InBody machine

Actionable: What amount of growth do you plan to achieve? What actions can we take to set
ourselves up for success?
· I will take the 5:30pm CrossFit class three times per week

Is our goal realistic? Is it even possible? If I commit to the above plan, will I improve?
· If our BFP is currently 20%, we know that setting a goal of a 2% BFP loss is feasible,
where a 10% BFP loss or more would be unrealistic

And finally, time bound. When will we collect evidence of our accomplishment?
· I will attain this goal in 6 months

Putting it all together, our SMART goal would be:
To take the 5:30 class at CrossFit TILT in Sudbury three times a week in order to lose 2% BFP
over the course of the next 6 months which will be tracked using an InBody machine.

After acquiring a list of SMART goals, let’s stop for a second and think about how we can devise
a systematic approach to properly prepare for this new venture.

We could build out our work schedule to make sure there are no conflicts with our exercise plan.
We could gather any necessary gym items we might need, like sneakers and gym clothes, and
pick a class to attend that has 15 minutes of cushion time in case traffic is bad. This ensures us
that, on the day we plan to begin, we know that we have purposefully navigated some speed
bumps that could have otherwise hindered us. Of course, other things outside of our control will
always come up, but if we respond to them with an open mind, we can certainly overcome them
without deviating from our path.

Let’s make right now, the ultimate time to begin taking action on our journey to greatness.

Staying Fit While Traveling by Coach Brian

Whether it is going away for work or vacation, there are a variety of ways to stay fit while traveling. Between dropping in at local gyms, utilizing a hotel gym, or doing travel workouts, there are many opportunities to workout while away. Take a look at some tips below!

Drop-In at a Local Gym

There are thousands of CrossFit gyms all over the world! Most gyms will allow athletes from remote gyms to drop-in on their classes. Contact the gym ahead of time and get familiar with their schedule and drop-in policies. Most gyms will have a small fee for dropping into a class. Looking for a gym near your next travel destination? Check out the CrossFit affiliate map here:

Don’t want to drop-in at a CrossFit gym? Search fitness complexes in your area and drop-in. Take a class, do your own workout, or use their machines!

Modifying TILT’s Workout of the Day

Head down to your hotel gym and see what they have for equipment. If there a variety of weights and equipment, consider modifying TILT’s workout of the day. If there are minimal weights, a travel workout might be your go-to. Or, consider modifying TILT’s workout of the day and substituting any weighted movements with bodyweight movements. Check out some examples below:

TILT’s Workout of the Day:
200 Meter Row
10 Thrusters
10 Pull-ups
10 Burpees

Modified TILT Hotel Workout:
200 Meter Run (Treadmill or Outside)
10 Dumbbell Thrusters
10 Dumbbell Rows
10 Burpees

Modified TILT Bodyweight Workout:
200 Meter Run (Treadmill or Outside)
10 Air Squats
10 Push-ups
10 Burpee

No Gym, No Weights, No Problem!

If dropping into a local gym sounds like too much of a hassle and you have minimal equipment..have no fear – bodyweight movements will do the trick!

It doesn’t take much to get in a good workout. There are so many workouts that require little to no equipment and can be done virtually anywhere. Think about the variety of movements that can be done with just your bodyweight..squats, push-ups, sit-ups, running, burpees, lunges, and so much more! Take advantage of your hotel room, hotel fitness center, or any space that is available. A list of travel workouts can be found below. Need other ideas? Email a coach for help!

Travel Workouts:

50 or 100 Burpees For Time

3 Rounds For Time: Run 800 meters, 20 Squats, 20 Push ups, 20 Squats

4 Rounds For Time: Run 400 meters, 50 air squats

7 Rounds For Time: 10 Pushups 20 Sit ups 30 Squats

5 Rounds For Time: Run 200 meters, 10 Burpees

3 Rounds For Time: Run 400 meters, 30 Pushups

AMRAP 12:  10 Burpees, 15 Sit ups

10-9-8-7-6-5-4-3-2-1 reps of burpees and a 100 meter sprint between each set

21-15-9 for time of:  Burpees, Air Squats and Pushups

For Time: Run 1, 2 or 3 miles for time

3 rounds of 200, 400, 600m run – rest equal running time

In 10 minutes complete 1 mile run and as many burpees as possible

5x400m Run, 1 minute rest

10x100m sprints, Every minute on the minute.

24-21-18-15-12-9-6-3 reps of push ups and Jumping Lunges

Tabata Squats, Push ups, Burpees and/or Sit ups

3 Rounds: 50 Situps, 400 Meter Run

10 Rounds For Time: 10 Walking Lunges 10 Pushups

4 Rounds For Time: Run 400m 50 Air Squats

10 Rounds For Time: 10 Push-ups 10 Squats

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds (or, pick any other movement!)

For Time: Run 800m 100 Air Squats Run 800m

Core Cashouts:
8 Rounds:
:20 on/:10 off
Hollow hold or sit-ups

Russian Twists (2 count)

:20 Hollow hold into..
:20 Flutter kicks then..
:10 rest (5-8 minutes)

100 Sit-ups for Time

How Should I Warm-Up?

Always do a light warm-up before your workout. The goal of the warmup is to get moving, get sweaty, and prime your body for the workout ahead.

Here is a basic bodyweight warmup that can be done anywhere:

:30 Jumping Jacks
:30 Quad Stretches
:30 Knuckle Draggers
:30 Spidermans
:30 Sampson Stretch
:30 Walkout to Plank


5 Push-ups
10 Sit-ups
15 Air Squats

Within 7 minutes you should be warmed up and ready to go!

Just Move!

As you can see, there are many ways to stay active while traveling. Don’t let a week away from TILT ruin your progress. No matter where you are in the world, there is always an opportunity to sweat and move!

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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