Kristen

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:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Sunday Sweat Fest!
Sunday, April 14th @ 9am at TILT Waltham.
Workout 1: ROGUE Challenge – The 100# mile
Workout 2: “1775”
Stick around after for food and drinks!
There will be no open gym on this day.

Pop-Up Yoga.
Sunday, April 28th at 8am @ TILT Waltham.

Marathon Monday 4/15.
Only 4:30pm, 5:30pm, and 6:30pm classes will be held today.
All morning classes will be canceled.

Happy Saturday!

Any Given Saturday
Teams Of 2
For Time:
1200m Run
50 Synchro Burpees
800m Run
40 Synchro Burpees
400m Run
30 Synchro Burpees
30 Deadlifts @ 225/155
400m Run
40 Deadlifts
800m Run
50 Deadlifts
1200m Run
(Break The Runs Into 200m Sections,
Split Deadlift Reps Evenly)

Workout Guidance:
Any Given Sunday…not a top five sports movie…Remember the Titans…elite!
Either way today you’ll need to use good communication and team work to make it happen with your partner.

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Sunday Sweat Fest!
Sunday, April 14th @ 9am at TILT Waltham.
Workout 1: ROGUE Challenge – The 100# mile
Workout 2: “1775”
Stick around after for food and drinks!
There will be no open gym on this day.

Pop-Up Yoga.
Sunday, April 28th at 8am @ TILT Waltham.

Marathon Monday 4/15.
Only 4:30pm, 5:30pm, and 6:30pm classes will be held today.
All morning classes will be canceled.

Randy
15 Minute Clock:
Build To A Heavy Complex Of
1 High Hang Power Snatch
1 Hang Power Snatch
1 Overhead Squat

Then…

For Time:
75 Power Snatches @ 75/55

Workout Guidance:
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty.
Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Sunday Sweat Fest!
Sunday, April 14th @ 9am at TILT Waltham.
Workout 1: ROGUE Challenge – The 100# mile
Workout 2: “1775”
Stick around after for food and drinks!
There will be no open gym on this day.

Pop-Up Yoga.
Sunday, April 28th at 8am @ TILT Waltham.

Marathon Monday 4/15.
Only 4:30pm, 5:30pm, and 6:30pm classes will be held today.
All morning classes will be canceled.

Allyssa

Captain Kirk
Teams Of 2
30 Minute Clock:
5/10/15/20
Calorie Bike
*When You Finish The Set Of 20,
Go Back To The Set Of 5*

Workout Guidance:
Shatner is the OG Kirk and you cannot change my mind…my fav episode “Trouble with Tribbles”.
Today say bye bye to your leggies and your lungies!

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Sunday Sweat Fest!
Sunday, April 14th @ 9am at TILT Waltham.
Workout 1: ROGUE Challenge – The 100# mile
Workout 2: “1775”
Stick around after for food and drinks!
There will be no open gym on this day.

Pop-Up Yoga.
Sunday, April 28th at 8am @ TILT Waltham.

Marathon Monday 4/15.
Only 4:30pm, 5:30pm, and 6:30pm classes will be held today.
All morning classes will be canceled.

Jackie!

“Jackie”
For Time:
1000m Row
50 Thrusters @ 45/35
30 Pull-Ups

Workout Guidance:
My #1 Jackie Chan movie…Rumble in the Bronx…so good.
When you row today pull the handle underneath your chest and let your elbows track back like you’re elbowing two bad guys at the same time like Jackie Chan does in Rumble in the Bronx…snap!
Big things to keep in mind today…
1 – Don’t PR your 1k
2 – Big sets on the thrusters
3 – Hold on to the pull-up bar

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Sunday Sweat Fest!
Sunday, April 14th @ 9am at TILT Waltham.
Workout 1: ROGUE Challenge – The 100# mile
Workout 2: “1775”
Stick around after for food and drinks!
There will be no open gym on this day.

Pop-Up Yoga.
Sunday, April 28th at 8am @ TILT Waltham.

Marathon Monday 4/15.
Only 4:30pm, 5:30pm, and 6:30pm classes will be held today.
All morning classes will be canceled.

Tricenarian
Every 2:00 For 30 Minutes
30 Double Unders
Power Cleans
*Minutes 0-10 3 Power Cleans,
Minutes 10-20 2 Power Cleans,
Minutes 20-30 1 Power Clean*

Workout Guidance:
This workout is named after someone in their 30s…coming from someone in their 30s this name reminds me of triceratops which is still a top five dinosaur for me even in my 30s…
Today lift something heavy and find a modification on the doubles that lets your move and groove and roar like a dino…although we really don’t know for sure if they roared or didn’t all have feathers….odd.

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Sunday Sweat Fest!
Sunday, April 14th @ 9am at TILT Waltham.
Workout 1: ROGUE Challenge – The 100# mile
Workout 2: “1775”
Stick around after for food and drinks!
There will be no open gym on this day.

Pop-Up Yoga.
Sunday, April 28th at 8am @ TILT Waltham.

Marathon Monday 5/15.
Only 4:30pm, 5:30pm, and 6:30pm classes will be held today.
All morning classes will be canceled.

Never Miss a Monday!

Eleni
AMRAP 20
400m Run
21 KB Swings @ 53/35
12 Toes To Bar

Workout Guidance:
Is Eleni the same as Helen?
Is jelly the same as jam?
Same same but different.
Today you’ve got a longer version of something Helen-ish.
Use the run to pace the workout and think about unbroken swings and one break on the toes to bar.

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Sunday Sweat Fest!
Sunday, April 14th @ 9am at TILT Waltham.
Workout 1: ROGUE Challenge – The 100# mile
Workout 2: “1775”
Stick around after for food and drinks!
There will be no open gym on this day.

Pop-Up Yoga.
Sunday, April 28th at 8am @ TILT Waltham.

Marathon Monday 5/15.
Only 4:30pm, 5:30pm, and 6:30pm classes will be held today.
All morning classes will be canceled.

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:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Sunday Sweat Fest!
Sunday, April 14th @ 9am at TILT Waltham.
Workout 1: ROGUE Challenge – The 100# mile
Workout 2: “1775”
Stick around after for food and drinks!
There will be no open gym on this day.

Pop-Up Yoga.
Sunday, April 28th at 8am @ TILT Waltham.

Marathon Monday 5/15.
Only 4:30pm, 5:30pm, and 6:30pm classes will be held today.
All morning classes will be canceled.

Find a buddy and come crush this one!

6666 Ranch
Teams Of 2
32:00 clock
6 Hang Power Cleans
6 Lateral Burpees Over The Barbell
(Switching full rounds with partner)
*Every 4:00 Starting On The 0:00 Team 200m Run*
#= 135/95

Workout Guidance:
Ranch is better than blue cheese. That’s it enough said.
With that said I know there are some wing purists who will tell you the pilgrims ate their wings with blue cheese at Plymouth Plantation and to that I say it’s been awhile since then so grow up. The End.
We love a good team workout on Saturday AND we love to run, soooooooo this is really the best of both worlds. Run hard with your teammate and work hard when it’s your turn to cycle the barbell.
Make sure to pick a weight you can cycle so you partner can get in the game and have some fun too.
Then when you’re done, you and partner should go to Buff’s Pub and get your wings with ranch.

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Sunday Sweat Fest!
Sunday, April 14th @ 9am at TILT Waltham.
Workout 1: ROGUE Challenge – The 100# mile
Workout 2: “1775”
Stick around after for food and drinks!
There will be no open gym on this day.

Pop-Up Yoga.
Sunday, April 28th at 8am @ TILT Waltham.

Marathon Monday 5/15.
Only 4:30pm, 5:30pm, and 6:30pm classes will be held today.
All morning classes will be canceled.

Stack That Barbell Today!

High 5
For Load:
Build To A Heavy Set of 5 Back Squat

Into…

AMRAP 15
50 Dubs
10 Step Ups @ 24/20″ @ 50/35#
10 Toes To Bar
(50/15/15, 50/20/20, 50/25/25….)

Workout Guidance:
Having a secret handshake with your buddies is the ultimate sign of cool and exclusiveness.
Making it look easy is taking things to another level.
The next time you think about giving a plain old high 5 stop and do something with a little flair and juice!
Dang…back squats and an up ladder in the same day…someone pinch me!
Hit something heavy for 5 and then get ready to sink your teeth into this super fun and challenging conditioning piece.
I don’t know about you but after the set of 20 step ups and toes to bar I’ll be on the moon checking if it’s made of cheese or not.

Box Brief:
24 Heroes Event – Saturday, May 18th – Sunday May 19th – Click HERE for all details
*Pre-order a fundraiser T-shirt or Tank at the front desk! All proceeds will be donated to the event.

Sunday Sweat Fest!
Sunday, April 14th @ 9am at TILT Waltham.
Workout 1: ROGUE Challenge – The 100# mile
Workout 2: “1775”
Stick around after for food and drinks!
There will be no open gym on this day.

Pop-Up Yoga.
Sunday, April 28th at 8am @ TILT Waltham.

Marathon Monday 5/15.
Only 4:30pm, 5:30pm, and 6:30pm classes will be held today.
All morning classes will be canceled.