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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

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

BurgFit 4/6/20AnnouncementsClick 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 min cardio then 3 Rounds: 10 KB Deadlifts 10 KB Swings 5 Single Arm Press/armMetconMetcon (Time)4 RFT: 15 Hang Clean to OVH (L) 15 Box Jumps 15 Hang Clean to OVH (R) 15 Lateral Hop Over KB 16 min cap. Use whatever weight you have INT/BEG: Scale box jumps to step ups, hop overs to step overs. MetconRest 5 min after cap Metcon (Time)2 Rounds For Time: 800m Run 50 Goblet Squats 14 min

CrossFit 4/06/20AnnouncementsClick 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 4Rounds GM,AS,IW, SS4 Rounds Not For Time 5 Good Mornings 5 Air Squats with Pause at Bottom 5 Inch Worms 5 Samson StretchWeightliftingPower Clean (Technical double)Power cleans 2 reps every 2 min for 14 MetconMetcon (AMRAP - Rounds and Reps)AMRAP 16min 200m Run 10 Deadlift (medium) 40 Double unders 10 Alternating DB Snatch Choose a deadlift weight you could easily perform all 10 reps with. Scale run and dubs to movements you

Saturday 4/4/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for this ALL inclusive WOD Saturday 9:30AM https://zoom.us/j/943374424Warm-upWarm-upFor 6 minutes, keep moving through this at a jogging pace: 10 windmills (total) 10 Toy Soldiers (total) 10 Arm circles forwards 10 A circles backwards 5 Squats 5 Push-ups 5 sit-ups MetconCOVID-19 (Time)19-1 reps Burpees Lunges S2OH Jumping Jacks For shoulder to overheads and lunges, it is TOTAL count, not per side. Use a DB, KB or a safe household item

Saturday 4/4/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for this ALL inclusive WOD Saturday 9:30AM https://zoom.us/j/943374424Warm-upWarm-upFor 6 minutes, keep moving through this at a jogging pace: 10 windmills (total) 10 Toy Soldiers (total) 10 Arm circles forwards 10 A circles backwards 5 Squats 5 Push-ups 5 sit-ups MetconCOVID-19 (Time)19-1 reps Burpees Lunges S2OH Jumping Jacks For shoulder to overheads and lunges, it is TOTAL count, not per side. Use a DB, KB or a safe household item

BurgFit 4/3/2020AnnouncementsClick 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 min Jump Rope 3 Rounds: 2 Wall Walk Ups 8 Burpees 10 Cat/Cows MetconAnnie's Bouncing Off The Walls (Time)For Time: 50-40-30-20-10 Double Unders Abmat Situps *20 Wallballs between Rounds 15 min cap. INT: 2x Singles BEG: Singles Air SquatsMetconRest 5 Min AMRAP 10 5 SA Thrusters, 10 Deadlifts (AMRAP - Rounds and Reps)AMRAP 10 5 Single Arm Thrusters (L) 10 Kettlebell Deadlifts 5 Single Arm Thrusters (R) 10 Kettlebell Deadlifts Score is Rounds

CrossFit 4/3/20AnnouncementsClick 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/842761928Warm-upSupersetShoulder Press (Tempo 5x5)5x5 reps with a 3 second eccentric (lowering). Stay at same weight or build over the course. All 5 sets should be tough but doable. Barbell Row (5x10-15 reps)Base the rep scheme off of the weights you have available. If light, choose higher reps, if heavy, choose less reps. Metcon5RFT 7 Hang Squat Snatch, 20 DB goblet lunge, 200m Run (Time)5RFT 7

Kidsfit 4/3/20Warm-upkids warmup 3RNFT 25 jumping jacks 20 mt climbers 15 air squats 10 push ups 5 burpees MetconBACK PACK FRIDAY!!!!!3x5Min Back pack laps (AMRAP - Rounds and Reps)3x5 min AMRAP 3 laps around the house Lap 1- single arm OH carry Lap 2- other arm Lap 3- Run 10 back pack swings In remaining time as many jumps over back pack

CrossFit 4/2/20AnnouncementsClick 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/842761928Warm-upWarm Up Run, GB, MC, IW3 Rounds 100m Run 10 Glute Bridges 10 Mountain Climbers 5 Inch Worms (Speed up the run each round, the last one should be a sprint)SkillBridge Hold (EMOM 5min 30s Hold)Scalings: take 5-6 minutes to practice the bridge position, working from the easiest to the most difficult scaling option that YOU can do. Then Every minute for 5 minutes, hold a bridge option for 20 seconds.