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505 East Street, Pittsfield, MA 01201
Take This! - 01-30-19
1 Pausing Front Squat (3sec. in bottom) + 1 Front Squat: Every 1:30 x 6(climbing)

3 Rounds
10 Chest-to-Bar Pull-ups
10 Front Squats (165/115)
10 Burpees

Brock - 01-29-19
For Time:
100/70 Calorie Row
100/70 Calorie Ski
100/70 Calorie Bike
*Every 2 Minutes (including 0) 7 Burpees

Partner DT - 01-28-19
Hang Power Clean: 2 Reps Every 1:15 x 7(climbing)

Partner DT:
5 Rounds (each)
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)





Ziti - 01-28-19
1 Pausing Front Squat (3sec. in bottom) + 1 Front Squat: Every 1:30 x 6(climbing)

3 Rounds
10 Chest-to-Bar Pull-ups
10 Front Squats (165/115)
10 Burpees

Wheels on the Bus - 01-27-19
6 Rounds: (Every 3 Minutes)
15/12 Calorie Bike
25 Double Unders
5 Front Squats (From the Ground)
Build in weight each round.

This Old Man - 01-26-19
5 Minute AMRAP:
30/21 Calorie Row
21 Power Snatches (95/65)
Max Lateral Barbell Burpees
*Rest 5 Minutes
5 Minute AMRAP:
30/21 Calorie Row
15 Power Snatches (115/75)
Max Lateral Barbell Burpees
*Rest 5 Minutes
5 Minute AMRAP:
30/21 Calorie Row
9 Power Snatches (135/95)
Max Lateral Barbell Burpees


Head, Shoulders, Knees and Toes - 01-25-19
6 Rounds:
1 Minute WallBalls (20/14)
1 Minute Kettlebell Swings (53/35)
1 Minute Calorie Bike
1 Minute Rest


Itsy Bitsy Spider - 01-24-19
Push Press: 3 Reps Every 1:30 x 6(Climbing)

12 Minute AMRAP:
2 Push Presses (115/75)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/75)
4 Toes to Bar
4 Box Jump Overs (24/20)
6 Push Presses (115/75)
6 Toes to Bar
6 Box Jump Overs (24/20)
Up by 2’s Until Finish

Muffin Man - 01-23-19
20 Minute AMRAP:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats

Yankee Doodle - 01-22-19
15 Minute AMRAP:
250 Meter Row
10 Dumbbell Snatch (Right-Arm) 50/35
10 Dumbbell Snatch (Left-Arm) 50/35
5 Bar Muscle-ups (Scale: 5 Burpee Pull Ups)


BINGO - 01-21-19
4 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
*Rest 2:00
No Class 5:30 & 6:30
Open Gym 9:00 to 1:00
Class 4,5,6

NO CLASSES - 01-20-19
go shovel
Three Little Kittens - 01-19-19
In Teams of 3 (30 Minute Cap)
3 Rounds:
75/50 Calorie Bike
50 Toes to Bar
In Time Remaining:
30 Clean and Jerks (95/65)
30 Clean and Jerks (115/75)
30 Clean and Jerks (135/95)
30 Clean and Jerks (155/105)
30 Clean and Jerks (185/135)
30 Cleans and Jerks (205/145)

Ba Ba Black Sheep - 01-18-19
Snatch Complex: Every 1:30 x 8 (Climbing)
Power Snatch + Overhead Squat + Squat Snatch

For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)


Farmer in the Dell - 01-17-19
15 Minute AMRAP:
400/350 Meter Row
20 Kettlebell Swings (53/35)
100′ Bear Crawl

Little Bo Peep - 01-16-19
3-Position Squat Clean: Every 1:30 x 8 (Climbing)
High Hang Squat Clean (Hips) + Hang Squat Clean (Above Knee) + Squat Clean (Floor)

3 Minute AMRAP:
10/7 Calorie Bike
9 Power Cleans (95/65)
*Rest 3 Minutes
3 Minute AMRAP:
10/7 Calorie Bike
7 Hang Squat Cleans (115/75)
*Rest 3 Minutes
3 Minute AMRAP:
10/7 Calorie Bike
5 Squat Cleans (135/95)

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


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