Call us at 413-626-6325
info@cfpittsfield.com
505 East Street, Pittsfield, MA 01201
Twinkle Twinkle - 01-15-19
4 Rounds: (For Max Reps)
1 Minute: Burpees
1 Minute: Med-Ball Cleans, 20/14
1 Minute: Calories Ski
*Rest 3 Minutes

Humpty Dumpty - 01-14-19
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

Vibro-Belt - 01-13-19
3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts (Total)

75/50 Calorie Bike

3 Rounds:
10 Dumbbell Strict Presses
15 Dumbbell Bent Over Rows (Each Side)
20 Single Legged Deadlifts Total)
Rx=35’s/20’s

Shake Weight - 01-12-19
For Time:
30 Toes to Bar
500/400 Meter Row
15 Power Cleans (175/115)
1000/800 Meter Row
15 Power Cleans (175/115)
500/400 Meter Row
30 Toes to Bar

Bowflex - 01-11-19
10 1-Minute Rounds of:
10 Bar Facing Burpees
Max Reps Power Snatches (155/105)
*Rest 2 minutes between rounds.

Trim Twist - 01-10-19
5 Rounds: (Every 5 Minutes)
20/15 Calorie Row
20 10 Meter Shuttle Sprint
20/15 Calorie Bike
* Score is slowest round


Hula Hoop - 01-09-19
Overhead Squat: 5 Reps Every 2 Minutes x 6(climbing)

12 Minute AMRAP:
5 Strict Handstand Push-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)


Nordic Track - 01-08-19
21-15-9
Box Jump Overs (24”/20”)
Power Cleans
Chest to Bar Pull-ups
Front Squats
Lateral Barbell Burpees
Push Jerks
Rx=(115/75)



Jazzercise - 01-07-19
Teams of 3
30 Minute AMRAP:
8 Dumbbell Hang Clean & Jerks (50/35)
8 Medball Squat Jumps (20/14)
8/6 Calorie Bike
Full rounds each team member
4 Dumbbell Hang Clean & Jerks per arm, then switch

RR WOD 1&2 - 01-06-19
Partner Barbell Complex: 10 Minutes to work to a Heavy Complex
Partner A= 10 Rep Max Deadlifts
Partner B= 2 Rep Max Pause Squat Clean & Split Jerk

Teams of 2
3 Rounds: (30sec. On/ 30sec. Off)
Calorie Bike
Calorie Row
3 Rounds: (30sec. On/ 30sec. Off)
Synchronized Power Cleans ( 115/75) & Power Snatches (95/65)
3 Rounds: (30sec. On/ 30sec. Off)
Synchronized Box Jump Overs 24”/20”

RR WOD #3 - 01-05-19
Teams of 2
5 Minute AMRAP: (Alternating Rounds)
2/2 - 4/4 - 6/6 - 8/8 etc.
Calorie Ski
Burpees Over The Bench
*Rest 20 Seconds
5 Minute AMRAP: (Alternating Rounds)
2/2 - 4/4 - 6/6 - 8/8 etc.
Pull-Ups
Alternating DB Squat Snatch 50/35
*Rest 20 Seconds
5 Minute AMRAP: (Alternating Rounds)
5/10 – 10/20 – 15/30 – 20/20 etc.
Kettlebell Swings 70/53
Double Unders


Gazelle - 01-04-19
For Time:
1-2-3-4-5-6-7-8-9-10
Toes to Bar
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155)

Slenderizer - 01-03-19
6 Rounds: (Every 3 Minutes)
20/15 Calorie Row
40 Double Unders
5-5-4-4-3-3 Hang Squat Cleans
*Climb in weight on the hang squat clean. Score is slowest round.


Thighmaster - 01-02-19
Power Snatch: 5 Reps Every 2 Minutes x 7(Climbing)

3 Rounds:
10 Power Snatches (115/75)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Happy 2019! NO CLASS Suggested WO - 01-01-19
No Classes today!! Open gym from 9 to Noon.

Suggested Work out
15 Minute AMRAP:
35/25 Calorie Bike
30 AbMat Sit-ups
25 Chest to Bar Pull-ups
20 Wreckbag to Shoulder (50/35)

NYE - 12-31-18
Back Squats: 5 Reps Every 2 Minutes x 5(climbing)

21-15-9
Kettlebell Swings (70/53)
Burpees
*No 5pm or 6 pm classes, last class of the day is 4pm

BARF - 12-30-18
Men
50-40-30-20-10
Calorie Row
10-20-30-40-50
Calorie Bike

Women
35-28-21-14-7
Calorie Row
7-14-21-28-35
Calorie Bike

Clarice - 12-29-18
For Time:
30 Power Snatches (75/55)
600 Meter Row
60 Thrusters (75/55)
600 Meter Row
30 Power Snatches (75/55)



Team Barbara - 12-28-18
Team Barbara
Teams of 2
20 Minute AMRAP:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats


Misfit Toys - 12-27-18
5 Rounds: (Every 4 Minutes)
9 Burpee Box Jumps (24/20)
15 Dumbbell Front Squats (50’s/35’s)
21/15 Calorie Bike
*Score is slowest round


Mrs. Clause - 12-26-18
Push Jerk: Heavy 5-4-3-2-1 (Preform a set every 2 minutes)

7 Minute AMRAP:
3 Deadlifts
3 Hang Power Cleans
3 Push Jerks
6 Deadlifts
6 Hang Power Cleans
6 Push Jerks
9 Deadlifts
9 Hang Power Cleans
9 Push Jerks
Rx= 115/75
No 5:30, or 6:30 class. Gym will open at 8:30

Merry Christmas - 12-25-18
no class
Santa Clause - 12-24-18
For Time:
60 Double Unders
30 Dumbbell Snatches (50/35)
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Toes to Bar
60 Double Unders
30/21 Calorie Row
60 Double Unders
30 Dumbbell Snatches (50/35)
* Noon is the last class of the day, gym will be closed at 1:30

Charlie in the Box - 12-23-18
6 Rounds:
10 Dumbbell Strict Press (35’s/20’s)
15/10 Calorie Bike
20 AbMat Sit-ups

Yukon Cornelius - 12-22-18
5 Rounds (In a 4 Minute Window):
400 Meter Run / 500 Meter Row
1 Round of “Cindy”
Max Squat Cleans (135/95)
*2 Minutes Rest Between Rounds.
1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats


12 Days of Christmas - 12-21-18
12 DAYS OF X-MAS
1 Power Snatch (95/65#)
2 Toes to Bar
3 Thrusters (95/65#)
4 Kettelbell Swings (53/35#)
5 Power Clean (95/65#)
6 Pull Ups
7 Push Jerks (95/65#)
8 Box Jumps (24”/20”)
9 Back Squats (95/65#)
10 Wallballs (20/14#)
11 Lateral Bar Hops
12 Muscle Ups/ Ring Dips
*Workout goes just like the song


Bumble - 12-20-18
6 Rounds:
15/10 Calorie Bike
12 Burpees
100 Meter Farmers Carry (53’s/35’s)


Hermie - 12-19-18
Teams of 3
7 Minute AMRAP:
50 Back Squats (155/105)
50 Back Squats (185/135)
Max Back Squats (225/155)
*Rest 3 Minutes
7 Minute AMRAP:
50 Bench Press (135/85)
50 Bench Press (155/95)
Max Bench Press (185/105)
*Rest 3 Minutes
7 Minute AMRAP:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)


Rudolph - 12-18-18
Power Clean: 1 Rep EMOM x 10(Climbing)

15 Minute AMRAP:
30 Double Unders
15 Power Cleans (115/75)
30 Double Unders
15 Toes to Bar

Prancer - 12-17-18
3 Minute AMRAP:
21 Overhead Squats (95/65)
21 Burpees Over the Erg
Max Cal Row
Rest 3:00
3 Minute AMRAP:
18 Overhead Squats (115/75)
18 Burpees Over the Erg
Max Cal Row
Rest 3:00
3 Minute AMRAP:
15 Overhead Squats (135/95)
15 Burpees Over the Erg
Max Cal Row
Rest 3:00
3 Minute AMRAP:
12 Overhead Squats (155/105)
12 Burpees Over the Erg
Max Cal Row

Vixen - 12-16-18
Strict Pull-Ups: 1 Attempt for Max Effort Strict Pull-Ups

15 Minute AMRAP:
5 Strict Pull-Ups
10 Deadlifts (155/105)
15/10 Calorie Bike


Dancer - 12-15-18
Teams of 3
2 Rounds (30 Minute Cap)
20 Shuttle Runs (Each)
100 Dumbbell Snatches (50/35)
20 Shuttle Runs (Each)
100 Box Jump Overs (24/20)
20 Shuttle Runs (Each)
100 Thrusters (95/65)


Dasher - 12-14-18
2 Rounds:
50 Double Unders
25 Hang Power Cleans, 95/65
50 Double Unders
25 Push Press, 95/65
50 Double Unders
25 Burpees

Cupid - 12-13-18
2 Rounds:
5 Rounds of “Cindy”
50/35 Calorie Bike or Ski
5 Rounds of “Cindy”
50/35 Calorie Ski or Bike
1 Round of “Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats


Christine - 12-12-18
“Christine”
3 Rounds
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)


Comet - 12-11-18
5 Rounds:
4 Minute AMRAP:
25/18 Calorie Bike
25 Kettlebell Swings (53/35)
Max Shuttle Sprints in Time Remaining
*Rest 4 Minutes Between

Blitzen - 12-10-18
Build to a Heavy Complex: Every 2 Minutes x 6(climbing)
“Macho Man” 3 Power Cleans + 3 Front Squats + 3 Push Jerks

12 Minute AMRAP:
3 Rounds of “Macho Man” (135/95)
15 Toes to Bar


Christmas Vacation - 12-09-18
For Time:
50/35 Calorie Bike
20 Jumping Reverse Lunges
40/30 Calorie Bike
20 Jumping Reverse Lunges
30/20 Calorie Bike
20 Jumping Reverse Lunges
20/15 Calorie Bike
20 Jumping Reverse Lunges
10/7 Calorie Bike
20 Jumping Reverse Lunges


The Holiday - 12-08-18
5 Rounds:
1:00 Burpee Box Jumps (24/20)
1:00 Hang Power Snatches (95/65)
1:00 Calorie Row
1:00 Rest

Nightmare Before Christmas - 12-07-18
Deadlift: 3 Minutes per rep scheme
Heavy Set of 6, Heavy Set of 4, Heavy Set of 2

15 Minute AMRAP:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)




Bad Santa - 12-06-18
Teams of 2
20 Minute AMRAP:
4 Rope Climbs
400 Meter Ski
16 Dumbbell Snatches (70/50)

Gremlins - 12-05-18
Pausing Front Squat: Build to Heavy Single (3 Second Pause)

3 Rounds
30/21 Calorie Row
30 Kettlebell Swings (53/35)
30 Front Squats (95/65)

Miracle on 34th Street - 12-04-18
Every 4 Minutes x 5 Rounds
15/10 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

Jackie - 12-03-18
Squat Clean & Jerk: 2 Reps Every 1:30 x 8(climbing)


For Time:
1,000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

Polar Express - 12-02-18
35 Minute AMRAP:
10 Power Cleans (135/95)
15/10 Cal Row
10 Bench Press (135/75)
15/10 Calorie Bike
10 Handstand Push-Ups
15/10 Cal Ski

Die Hard - 12-01-18
Teams of 3
5 Rounds (30 Minute Cap):
100/70 Calorie Bike
50 Deadlifts
40 Hang Power Cleans
30 Push Jerks

Round 1: 95/65
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

Home Alone - 11-30-18
18 Minute AMRAP:
5 Round Buy-In:
250/200 Meter Row
10 Overhead Squats (95/65)

*In Time Remaining:
Max Rounds of “Cindy”

1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

The Grinch - 11-29-18
Every 3 Mins X 5 rounds
20/15 Bike Cals
8 DB Box Step Overs 50/35
REST 5 MINS
Every 3 Mins X 5 rounds
20/15 Ski Cals
15 Burpees
Rudolph - 11-28-18
10 mins to establish a heavy single power clean.

12 min AMRAP
20 DU, 1 Power Cleans 165/115
20 DU, 2 Power Cleans 165/115
20 DU, 3 Power Cleans 165/115
.........UP BY 1 for 12 mins
Frosty - 11-27-18
20 min AMRAP
10 Thrusters 135/95
20/15 Bike cals
15 Chest to Bar pull-ups

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