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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
NO 5:30 or 6:30 CLASS!! New York Super Fudge Chunk - 03-08-18
30-25-20-15-10:
Russian Kettlebell Swings (70/53)
AbMat Sit-ups
10 Meter Shuttle Sprints

Blondie Ambition - 03-07-18
3 Minute AMRAP:
21/15 Calorie Row
21 Lateral Burpees Over Rower
Max Overhead Squats (75/55)
*Rest 3 minutes
3 Minute AMRAP:
18/13 Calorie Row
18 Lateral Burpees Over Rower
Max Overhead Squats (95/65)
*Rest 3 minutes
3 Minute AMRAP:
15/11 Calorie Row
15 Lateral Burpees Over Rower
Max Overhead Squats (115/75)
*Rest 3 minutes
3 Minute AMRAP:
12/9 Calorie Row
12 Lateral Burpees Over Rower
Max Overhead Squats (135/95)

One Sweet World - 03-06-18
Hang Squat Clean: 1 Rep EMOM x 8 (climbing)

15 Minute AMRAP:
15 Hang Power Cleans (135/95)
20/15 Calorie Bike
15 Chest to Bar Pull-ups
60 Double Unders


Phish Food - 03-05-18
Deadlift: 3 Reps Every 1:30 x 8 (climbing)

7 Minute AMRAP:
Wallballs (20/14)
*EMOM 5 Deadlifts (225/155)


Tonight Dough - 03-04-18
3 Rounds:
3 Minute AMRAP:
Calorie Bike
2 Minute AMRAP:
Power Snatches (95/65)
1 Minute AMRAP:
CTB Pull-Ups
*Rest 2:00 between rounds.

Half Baked - 03-03-18
Clean & Jerk Complex: Every 1:30 x 8 (climbing)
2 Squat Cleans + 1 Jerk

Teams of 2
15 Minute AMRAP:
100 Lateral Barbell Burpees
200 Double Unders
60 Clusters (115/75)

18.2 - 03-02-18
Workout 18.2
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

and

Workout 18.2a
1-rep-max clean
Chubby Hubby - 03-01-18
For Time:
2k Row
150 Double Unders
10 Rounds of Cindy

Chunky Monkey - 02-28-18
18 Minute AMRAP:
12/9 Calorie Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar



Cherry Garcia - 02-27-18
Push Press: 3 Reps Every 1:30 x 6 (climbing)

For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/75)
40 Kettlebell Swings (53/35)
50/35 Calorie Row


Elizabeth - 02-26-18
Squat Clean: 1 Rep EMOM x 9 (climbing)


21-15-9:
Squat Cleans (135/95)
Ring Dips

Hockey - 02-25-18
20 Minute AMRAP:
20 Med-Ball Cleans 20/14
60 Double-Unders



Ice Dance - 02-24-18
Teams of 3
25 Minute AMRAP:
100/75 Calorie Bike
75 Thrusters (95/65)
10 Rope Climbs
100/75 Calorie Bike
75 Power Snatches (115/75)
10 Rope Climbs
100/75 Calorie Bike
75 Clean and Jerks (135/95)
10 Rope Climbs
150/100 Calorie Schwinn Bike


18.1 - 02-23-18
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Snowboard - 02-22-18
10 Minute AMRAP:
20 Jumping Jacks
10 Push Ups
20 Jumping Lunges
10 Pull-Ups/Ring Rows
20 High Knees
10 Air Squats
*Rest 5 Minutes
15 Minutes AMRAP:
15 Calorie Row
15 DB Goblet Squats (Moderate Load)
15 Burpee Over Rower
*Rest 5 Minutes
AlternatingTabata:
8 Rounds (3:50 total) 20 seconds Work / 10 seconds Rest
Scissor Kicks
Hollow Rocks

Ski Jump - 02-21-18
Squat Complex: Every 1:30 x 6 (climbing)
1 Front Squat + 3 Back Squats

5 Rounds:
20/15 Calorie Row
10 Thrusters (115/75)


Speedskating - 02-20-18
3 Minute AMRAP:
24 Box Jump Overs (24/20)
18/12 Calorie Bike
Max Power Cleans (115/75)
*Rest 3 minutes
3 Minute AMRAP:
21 Box Jump Overs (24/20)
15/10 Calorie Bike
Max Power Cleans (135/95)
*Rest 3 minutes
3 Minute AMRAP:
18 Box Jump Overs (24/20)
12/9 Calorie Bike
Max Power Cleans (155/105)
*Rest 3 minutes
3 Minute AMRAP:
15 Box Jump Overs (24/20)
10/7 Calorie Bike
Max Power Cleans (185/135)


Short Track - 02-19-18
Overhead Squat: 1 Rep Every 1:30 x 8 (climbing)

9-15-21:
Chest to Bar Pull-ups
Lateral Barbell Burpees
Overhead Squats (95/65)


Skeleton - 02-18-18
10 Minute AMRAP:
5 Push-Ups
10 Jumping Pull-Ups
15 Air Squats
30 Jumping Jacks
*Rest 5 Minute
10 Minute AMRAP:
15 Dumbbell Power Cleans 40’s/25’s
15 Lateral Burpee Over Dumbbell
15 Dumbbell Front Squat 40’s/25’s
*Rest 5 Minutes
10 Minute AMRAP:
5 Box Jumps 30”/24”
10 Strict Pull Ups or Ring Rows
15 Ring Dips

Biathalon - 02-17-18
Lunge, Push Press Complex: Every 1:30 x 8 (climbing)
6 Front Rack forward Lunges + 3 Push Press

Teams of 2
10 Minute AMRAP:
3 Deadlifts 275/185
7 Push Press 115/75
*Complete a full round before switching with your partner.


Nordic Combine - 02-16-18
“OPEN TEST”
20 Minute AMRAP:
50 Wallballs (20/14)
50 Double-Unders
40 Box Jumps (24″/20″)
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Muscle-Ups


Bobsled - 02-15-18
Walking Lunges: 10 Minutes to build to a Heavy 50’ Walking Lunge

For Time:
40/30 Calorie Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
25/20 Calorie Bike
100′ Dumbbell Walking Lunge (50’s/35’s)
15/10 Calorie Bike

Curling - 02-14-18
3-Position Power Clean: Every 1:30 x 8 (climbimg)

3 Rounds:
15 Hang Power Cleans (115/75)
15 Lateral Barbell Burpees

Slopestyle - 02-13-18
For Time:
21-15-9:
Wallballs (20/14)
Pull-Ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)



Luge - 02-12-18
3 Round Snatch Wave: 1 Rep EMOM x 3, Rest 1 Minute

For Time:
30 Pull Ups
40/30 Calorie Row
50 Box Jump Overs 24”20”
60 Alternating DB Snatch 50/35


Hail Mary - 02-11-18
10 Minute AMRAP:
15/10 Calorie Row
10 Air Squats
5 Push-Ups to Down Dog
*Rest 3 Minute
15 Minutes AMRAP:
20/15 Calorie Row
20 Hang Dumbbell Squat Cleans 35/20
20 Push-Ups on the Dumbells
*Rest 3 Minutes
EMOM x 10:
Even: 40 second Weighted Sit-Ups 20/14
Odd: 40 second WallBalls 20/14

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