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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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April 2020

CrossFit 4/10/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928 Warm-upWarm 400m Run 2R 10 Pass, 30 plank, 10 WL, 30 HSH400m Run 2 Rounds 10 Passthroughs 30 second plank 10 Walking lunges 30 second Handstand holdSuperset20 minutes to completePlank (4 x 60 seconds)1s = 1 repSide Plank (4 x 30sec per side)Starting on your side. Place nearest elbow and forearm on the ground. Engage your core and squeeze your glutes to push your hips forward and off the ground.

BurgFit 4/10/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm-up2 Rounds: 2 min run 20 Good Mornings 10 Bird Dogs 5 Inchworms Metcon (Time)8RFT: 10 Medball Situps 20 Russian Twists (1-2 Count) 30 Medball Ground to Overhead 40 Jumping Jacks 35 min cap*Russian Twists are unweighted*

Kidsfit 4/9/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for Burg CrossFit’s KidsFit class at 11:00 AM https://zoom.us/j/468454577Warm-up3rds KIDS WARMUP 3RDS 20 Jumping jacks 30 sec bear crawl 5 jumping squats 30 sec crab walk Metcon4Rounds BC, BJ4 Rounds 1 Min Bear crawl 1 Min Broad jump 1 Min REST

CrossFit 4/09/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928 Warm-upWarm-up2 minutes Cardio 2 Rounds 10 PVC Pass Throughs 10 Leg Swings 5 Power Snatches 10 Overhead squats Round 1 perform snatches and squats with a PVC. Use a Barbell for round 2.WeightliftingSnatch + 5 OHS (Heavy complex)Perform 1 snatch (any style and then 5 overhead squats 1 complex = 1 rep15 minutes to build to a heavy complex of the dayMetconMetcon (Time)4RFT 50ft Walking Lunge 30 Single arm DB Push press

BurgFit 4/9/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm-up400m Run 3 Rounds: 4 Russian KB Swings 8 Air Squats 8 Lunges/leg MetconMetcon (Time)3RFT: 10 Hang KB Cleans (L) 20 Alternating Front Rack Lunge 10 Hang KB Cleans (R) 20 Alternating Front Rack Lunge 14 min cap. MetconRest 5 minMetcon (Time)3RFT: 10 Hang KB Snatch (L) 20 Goblet Squats 10 Hang KB Snatch (R) 20 Goblet Squats 14 min cap If your KB is heavy for you scale to 15 for all lunge

CrossFit 4/08/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928 Warm-upWarm-up2 minutes cardio Perform 30 seconds of each movement Arm Circles Hugs High plank (on hand) Air Squats Inch wormsSuperset20 minutes to completeSingle Arm DB Row (5x10-15 reps/arm)Push-ups (5x Max Effort)Once you finish your bent over rows on both arms, go directly into a max effort set of push-ups. No resting in the top of bottom. Once you stop for any noticeable amount of time (3 seconds or so) that ends your

BurgFit 4/8/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm-up4 Rounds: 25 Jumping Jacks 10 Medball Deadlifts 5 InchwormsMetconMetcon (6 Rounds for reps)E6MOM 30 min (5 Rounds) 400m Run 30 Double Unders 20 Medball Slams 10 Burpees Score is each round. INT/BEG: Scale to finish with at least 1 minute of rest

BurgFit 4/7/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm-up400m Run 2 Rounds: 15 Air Squats 10 Good Mornings 5 Inchworms MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 : 10 Single Arm Russian KB Swings (L) 10 Single Arm Russian Kettlebell Swings (R) 50 Double Unders Score is Rounds and Reps No Rope? 2x Lateral Hops INT: 25 DU BEG: 50 SinglesMetconRest 5 min Metcon (AMRAP - Rounds and Reps)AMRAP 6: 7 Push Ups 7 Thrusters (Both hands on object) INT/BEG: Elevated Push

CrossFit 4/07/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928 Warm-upWarm Up Run, AS, WL, PVC Thrust, Pass Thrus400m Run 2 Rounds for Quality 10 Air Squats 10 Walking Lunges 10 PVC Thruster 10 PVC Pass ThroughsWeightliftingThruster (3 reps)Every 90 seconds for 9 minutes perform 3 reps. Start empty and perform 3 Thrusters, building heavier than you would use for the WOD MetconCrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15