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Burg CrossFit is a big facility that still has that “small gym” feel. We’ve built our community on genuine friendship, and even with more than 250 members, you’ll still feel that vibe as soon as you walk in the door. We focus on whole-person health. In addition to killer CrossFit coaches, we’ve got a staff of experts on hand to keep you limber mentally and physically, including an in-house massage therapist, a mental health therapist, a nutritional coach, and more.

(727) 220-3070 1150 19th Street North
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October 2019

Burgfit 11/01/2019Warm-upWarm Up Run, GB, MC, IW4 Rounds 100m Run 10 Glute Bridges with 10 sec hold at top 10 Mountain Climbers 5 Inch Worms (Speed up the run each round, the last one should be a sprint)MetconOpen 20.4 Burgfit Edition (Time)For time: 30 box jumps 15 clean and jerks, 35 | 20 lb. dbs 30 box jumps 15 clean and jerks, 35 | 20 lb. dbs 30 box jumps 10 clean and jerks, 35 | 20 lb. dbs 30 single-leg squats 10 clean and jerks, 50 | 35 lb. dbs 30 single-leg squats 5 clean and jerks, 50 | 35 lb. dbs 30 single-leg

Thursday 10/31/2019Warm-upWarm Up push ups, air squats, pull ups, stretch2 rounds: 15 push ups 30 second downward dog shoulder stretch 15 air squats 30 second lunge with back knee on ground 15 ring rows 30 seconds hanging from a pull up bar lat stretch drive head through shouldersWeightliftingPush Press (5x2 starting at 60%, build to a heavy double)Metcon

BurgFit 10/30/19Warm-upwarm up 400 pu,AS,WM,TS400 Run 2 Rounds 10 Push ups 10 Air squats 10 Windmills 10 toy soldiers MetconFT 1 mile run, 50 KB DL, 2k Row, 50 GHD, 3k Bike (Time)For Time 1 Mile Run 50 DB KB deadlifts 70/53 2K Row 50 GHD sit ups/75 sit ups 3K Bike 40 Min cap For all divisions, scale run, row and bike to a time domain under 10 minutes each Int: kb DL 53/35s 50 Weighted sit-ups 35/20 Beg: KB DL 35/26s 50 Sit-ups

Tuesday 10/29/2019Warm-upWarm Up- Squat3 Rounds for Quality 10 Cal Bike 10 Air Squats 10 Walking Pistols 30 seconds Downward Dog 10 Samson StretchWeightlifting1 1/4 Back Squat (15 mins to build to a heavy triple)Drop to bottom of squat, drive up 1/4 of the way, descend to the bottom again and then stand to complete the repBack Squat (Then 4 minutes for 2x3 at today's 1 1/4 heavy)MetconAMRAP 9 DP, WB, Dubs (AMRAP - Rounds and Reps)9 min AMRAP 9 Devil's Press 50/35 18 Wallballs 20/14 45 Double Unders Int. 9 Devil's Press 35/20 18 Wallballs 14/10 27 Dubs Beg. 20/10 10/8 45

Barbell Club 10/29/19Warm-upBurgener Warm-up20/15 calories on the bike then grab a barbell Coach lead Burgener Warm-up Perform 1 round of 5 of each movements: Hang Snatch pull Hang Snatch high pull Hang muscle snatch Overhead squat Hang squat snatch Full squat Snatch WeightliftingSlow Pull Squat Snatch (E90 for 9 min % work) Travel at half speed until you hit mid thigh and then accelerate to full speed.Every 90 seconds for 9 minutes perform Set 1: 2@65% Set 2-3: 2@70% Set 3-4: 1@75% Set 5-6: 1@80%WeightliftingSquat Snatch (E2 for 20min 1 rep)Set 1: 80% Set 2-3: 85% Set 4-5: 90% Set 6-10: Heavy Single Over the course of