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Botfly - 04-28-18
Teams of 2
20 Minute AMRAP:
50/35 Calorie Row
50 Burpees
35/25 Calorie Bike
50 Kettlebell Swings (53/35)

Nancy - 04-27-18
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Centipede - 04-26-18
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run

Cicada - 04-25-18
Deadlift: 5 Reps Every 1:30 x 8 (climbing)

12 Minute AMRAP:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Orb Spider - 04-24-18
4 Minute AMRAP:
21/15 Calorie Bike
21 Toes to Bar
15 Front Squats (115/75)
*Rest 4 minutes
4 Minute AMRAP:
18/14 Calorie Bike
18 Toes to Bar
12 Front Squats (135/95)
*Rest 4 minutes
4 Minute AMRAP:
15/12 Calorie Bike
15 Toes to Bar
9 Front Squats (155/105)

Isabel - 04-23-18
Power Snatch: 1 Rep Every 1:15 x 10 (climbing)
“Isabel”
For Time:
30 Snatches (135/95)

Sunday Funday - 04-22-18
EMOM x 10
Even: 7 Burpee Box Jumps
Odd: 7 DB Front Squats (35/20)
*Rest 5 Minutes
15 Minute AMRAP:
10 Dumbbell Thrusters (35/20)
20 DB Front Rack Lunge (35/20)
30 Weight Sit-Ups w/ 1 Dumbbell

Don't Burden Me - 04-21-18
Teams of 3
For Time:
600m Burden Run
9 Rope Climbs
20 Squat Cleans (135/95)
600m Burden Run
12 Rope Climbs
35 Squat Cleans (135/95)
600m Burden Run
15 Rope Climbs
50 Squat Cleans (135/95)
*Carry (50/30) Slam Ball for the Burden Runs

Snatch-o-ramma - 04-20-18
EMOM x 12 (3 Rounds):
Minute 1: 4 Power Snatches
Minute 2: 3 Hang Squat Snatches
Minute 3: 2 Squat Snatches
Minute 4: Rest

15 Minute AMRAP:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders

Not Weightlifting Thursday - 04-19-18
3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
Rest 2:00

Weightlifting Wednesday - 04-18-18
Teams of 3:
7 Minute AMRAP:
50 Push Press (135/95)
50 Push Press (155/105)
Max Push Press (185/135)
*Rest 3 minutes
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 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
Max Hang Power Cleans (185/135)

Christine - 04-17-18
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20”)

Marathon-ish Monday - 04-16-18
Teams of 3
25 Minute AMRAP:
3,000/2,400 Meter Row (buy-in)
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (95/65)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (115/75)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (135/95)

Ravioli - 04-15-18
10 Minute AMRAP:
20 Jumping Jacks
10 Push Ups
20 Jumping Lunges
10 Jumping Pull-Ups/Ring Rows
20 High Knees in place
10 Air Squats
*Rest 5 Minutes
20min. AMRAP:
25ft. DB Overhead Walking Lunge 50/35 (Right Arm)
8 Burpees
25ft. DB Overhead Walking Lunge 50/35 (Left Arm)
8 Pull-Ups

Tortellini - 04-14-18
Teams of 2
20 Minute AMRAP:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Spaghetti - 04-13-18
Power Snatch: 2 Reps Every 1:30 x 7 (climbing)

3 Rounds:
50 Walballs 20/14
25 Power Snatch 75/55

Manicotti - 04-12-18
7 Minute AMRAP:
20 Jumping Jacks
15 Back Rack Step Ups (empty bar)
10 Push Press (empty bar)
*Rest 3 Minutes
15 Minute AMRAP:
250 Meter Row
10 Push Press 115/75
10 Back Squats 115/75
*Rest 3 Minutes
EMOM x 7:
5 TnG Power Cleans (climbing)

Pappardelle - 04-11-18
16 Minute AMRAP:
18/15 Calorie Row
15 Sumo Deadlift High Pulls (95/65)
12 Burpee Box Jumps (24/20)
9 Chest to Bar Pull-ups

Rigatoni - 04-10-18
Thruster: 7 Minutes to work to a heavy single.

4 Rounds, On The 4:00:
15/10 Calorie Bike
15 Thrusters (95/65)
15 Shuttle Sprints (10m)

Macaroni - 04-09-18
Hang Power Clean: 5-4-3-2-1 Every 2 Minutes x 5 (climbing)

10 Minute AMRAP:
10 Hang Power Cleans (135/95)
20 AbMat Sit-Ups
40 Double Unders

Jefferson Memorial - 04-08-18
Alternating EMOM x 10:
Even: 10 Burpee
Odd: 10 x 20m Shuttle Runs
*Rest 5 Minutes
20 Minute AMRAP:
20 x 20m Shuttle Runs
20 Push-Ups
20 Kettlebell Swings 53/35

Jefferson New Jersey - 04-07-18
Teams of 3:
30 Minute AMRAP:
75/50 Calorie Bike
75 Wallballs (20/14)
50 Power Cleans (115/85)
Add (20/10) to barbell each round

Jefferson Davis - 04-06-18
For Time:
500 Meter Row
21 Front Squats (115/75)
21 Burpee Box Jumps (24/20)
500 Meter Row
15 Front Squats (115/75)
15 Burpee Box Jumps (24/20)
500 Meter Row
9 Front Squats (115/75)
9 Burpee Box Jumps (24/20)
500 Meter Row

Thomas Jefferson - 04-05-18
10 Minute AMRAP:
10 Calorie Row
20 Ab-Mat Sit-Ups
30 Jumping Jacks
*Rest 3 Minutes
15 Minutes AMRAP:
30 Double Unders
20 Alternating DB Snatch 50/35
10 Burpees
*Rest 3 Minutes
EMOM x 10
10 Meters Walking Lunges 50’s/35’s



Jefferson Elm - 04-04-18
EMOM x 16 (4 Rounds):
1st: 12/9 Calorie Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 12/9 Calorie Bike
4th: 10 Chest to Bar Pull-Ups

Jefferson Airplane - 04-02-18
Jerks: 1 Rep EMOM x 9 (climbing)

12 Minute AMRAP:
20 Push Jerks (135/95)
20 Toes to Bar
20/15 Calorie Bike

CFP Easter Egg Hunt! - 04-01-18
Hunt the eggs....
Austin Powers - 03-31-18
Teams of 3
25 Minute AMRAP:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to Bar Pull-Ups


Havana - 03-30-18

25 Minutes AMRAP:
150 Double-Unders
50 Push-Ups
15 Power Cleans 185/125


Zoolander - 03-29-18
For Time:
21-18-15-12-9-6-3
Calorie Row
Kettlebell Swings (53/35)

Ghostbusters - 03-28-18
EMOM x 16 (4 Rounds):
Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups
Minute 2: 15 Box Jumps (24/20)
Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)
Minute 4: 15/12 Calorie Row


Bridesmaids - 03-27-18
For Time:
100-80-60-40-20: Double Unders
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)

The Hangover - 03-26-18
Teams of 3
20 Minute AMRAP:
12/8 Calorie Bike
8 Burpees
4 Power Snatch (115/75)*

Superbad - 03-25-18
5 Rounds
3 Minute AMRAP:
10 Front Squats 185/125
10 box jumps 30/24
Row for max calories
*Rest 3 minutes between rounds.

Neighbors - 03-24-18
Teams of 2
20 Minute AMRAP:
25 Clean and Jerks 135/95
25 Clean and Jerks 155/105
25 Clean and Jerks 185/115
25 Clean and Jerks 205/135
*EMOM both do 10 Wallballs 20/14
Alternate each minute on the Clean and Jerks

18.5 - 03-23-18
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.
Best in Show - 03-22-18
5 Rounds:
30 Air Squats
15/12 Calorie Bike
15 Kettlebell Swings (53/35)

Trainwreck - 03-21-18
3-Position Squat Snatch: Every 1:30 x 8 (climbing)
1 High Hang Squat Snatch + 1 Hang Squat Snatch + 1 Squat Snatch

5 Minute AMRAP:
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115/75)
6 Lateral Barbell Burpees
*Rest 5 Minutes
5 Minute AMRAP:
Buy In: 30 x 10 Meter Shuttle Sprints
AMRAP in Time Remaining:
3 Squat Snatches (115/75)
6 Lateral Barbell Burpees


Anchorman - 03-20-18
5 Rounds:
1:00 Calorie Bike
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest

Juno - 03-19-18
Strength: every 1:30 x 8
2 Thrusters CLIMBING

12 Minute AMRAP:
3 Bar Muscle-Ups
4 Power Snatches (95/65)
5 Thrusters (95/65)

Pure Sport - 03-18-18
For Time:
500 Meter Row
21 Front Squats (115/75)
21 Bar Facing Burpee
500 Meter Row
15 Front Squats (115/75)
15 Bar Facing Burpee
500 Meter Row
9 Front Squats (115/75)
9 Bar Facing Burpee
500 Meter Row

Wolfthorn - 03-17-18
17 min AMRAP
Teams of 3
3 Push Jerks 155/105
7 Toes to Bar
17 Double Unders
*Relay Style
18.4 - 03-16-18
Diane
21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 lb. / 205 lb.
50-ft. handstand walk after each set

Time cap: 9 minutes
Stronger Swagger - 03-15-18
For Time:
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)
15/10 Calorie Bike/Row after each round

Lasting Legend - 03-14-18
Clean Complex: Every 1:30 x 6(climbing)
1 Power Clean + 1 Squat Clean

3 Rounds:
500 Meter Row
12 Power Cleans (155/105)
50 Double Unders

Bolder Bearglove - 03-13-18
Power Snatch: 2 Reps Every 1:15 x 8 (climbing)

For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (75/55)
40 Overhead Squats (75/55)
35/25 Calorie Bike


Steel Courage - 03-12-18
4 Minute AMRAP:
27/20 Calorie Row
27 Wallballs (20/14)
27 Chest to Bar Pull-ups
*Rest 4 minutes
4 Minute AMRAP:
21/15 Calorie Row
21 Wallballs (20/14)
21 Toes to Bar
*Rest 4 minutes
4 Minute AMRAP:
15/10 Calorie Row
15 Wallballs (20/14)
15 Pull-ups

Oat of this Swirled - 03-11-18
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups
Rest 3:00

Milk and Cookies - 03-10-18
Teams of 3
20 Minute AMRAP:
12/9 Calorie Bike
8 Burpees
4 Clean and Jerks (115/85)*

*Relay style. Every 6 rounds, weight increases by (20/10).

18.3 - 03-09-18
18.3

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