No Sweat Intro | Drop In

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
Follow Us

July 2020

CrossFit 7/24/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillE2MOM20 15/12 cal Row Sprints (Time)E2MOM: 1) 15/12 Calorie Row 2) Rest Score is SLOWEST ROUND Metcon8 AMRAP 75 DU, 50 DBL DB WL, 25 GHD (AMRAP - Rounds and Reps)AMRAP 8 minutes 75 Double Unders 50 DBL KB Front Rack Walking Lunge 35/26 25 GHD Sit-ups Rx+ UB Dubs, 53/35 Int: 35 Double Unders Walking lunge 26/18# GHD to parallel or Weighted sit-ups 15/10( holding plate on chest) Beg: 75 Singles 50 Unweighted Walking lunges 25 Sit-ups

CrossFit 7/23/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBench Press (Heavy Set of 3 then 3x3@90% )Find Heavy Set of 3 then perform 3x3 @ 90%. Score is heaviest set of 3. MetconFT 30-20-10 DB PC Run (Time)30-20-10 Dumbbell Power Cleans 50/35 400m Run after each round. 12 min cap Int: 35/20 Beg: 20/10

BurgFit 7/22/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders35 min cap Rx: Box Jumps 24/20 KB weight is 35/25 Wallball 20/14 Barbell 45/35 Int: 20/14 25/18 14/10 Beg: Step Ups Hanging Knee Raise Scale weights to complete 50 reps in 2-3 sets.

CrossFit 7/22/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillOverhead Squat (1RM w/ 10s Pause)15 min to Find 1RM with 10s pause at the bottom. Metcon1MOMO Pull,PC,BS (3 Rounds for reps)For Times 1 Minute On (working), 1 Minute Off (resting) 75 Pull Ups 75 Power Cleans 95/65 75 Back Squats 95/65 Go out hard, you have forced rest! Your score is the number of minutes it takes to get through each movement (3 scores) Besides the minutes of rest, there is no incorporated downtime between movements, so when you finish a movement and there is time left in the minute,

CrossFit 7/21/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillClean (E2MOM20 Double)Every 2 minutes for 20 minutes perform a heavy double. Build in weight. 5RFT 5 HPC 5 FS 10 Lateral Burpees (Time)5 Rounds For Time 5 Hang Power Cleans 115/85 5 Front Squats 10 Lateral Burpees Over the Bar 11 min cap Rx+: 135/95 Int: 96/65 Burpee Step Overs Beg: 65/45

BurgFit 7/20/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconRest 5 minutes after you FINISH the WODFT DP, cal Bike, DP (Time)For Time 15 Devil press 50/35 30/24 Cal bike 15 Devil press 10 min cap Int: 24/20 cals 35/20# Beg: 20/16 20/10# 3RFT 20 DB Squats, 15 S2oH (Time)3RFT 20 DB squats 50/35 15 DB S2O 50/35 10 min cap REST 5 Min Int: 35/20 Beg: 20/10 5RFT 15 Push, 15 SU (Time)5 RFT 15 Push ups 15 Sit ups 10 min cap Beg: 10 Push-ups to box 10 Sit-ups

CrossFit 7/20/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillMuscle Snatch (2RM)10 min to find 2rm Power Snatch (Heavy Double)10 min to find heavy power snatch double. Does NOT have to be touch and go. Metcon10 AMRAP WB, KBS, BJ (AMRAP - Rounds and Reps)AMRAP for 10 minutes 15 Wallballs 20/14 10 Kettlebell Swings 70/53 5 Box Jumps 30/24 Int: WB 15/10 KB 53/35 BJ 24/20 Beg: WB 10/6 KB 35/26 Russian 5 Step-ups 24/20

Saturday 7/18/20Warm-upGroup stretch400 meter run Group stretchMetconT2 Run, DBS, WB, DB PC, DB squats, BBJO (Time)For Time Teams of 2 400M Run together 100 DB snatches 50/35 400M Run 80 Wall Balls 20/14 400M Run 60 DB power cleans 50/35 (2 DBS) 400 Run 40 DB Squats 50/33 (2 DBs) 400 Run 20 Burpee box jump overs 24/20 INT: 35/20 15/10 20/16 BEG: 20/10 10/8 step overs

Saturday 7/18/20Warm-upGroup stretch400 meter run Group stretchMetconT2 FT 400 runs, DB Snatch, WB, DB PC, DB Squat, DB Burpees (Time)For Time Teams of 2 400M Run together 100 DB snatches 50/35 400M Run 80 Wall Balls 20/14 400M Run 60 DB power cleans 50/35 (2 DBS) 400 Run 40 DB Squats 50/33 (2 DBs) 400 Run 20 DB Burpee Box Step-ups 50/35s, 24/20" INT: 35/20 15/10 20/16" BEG: 20/10# 10/8#

CrossFit 7/17/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingBench Press (5RM then 3x5 @ 90%)on a 20 minute clock 14 minutes to establish a 5 rep max then 6 minutes to complete 3x5 reps at 90% of today's heaviest set of 5Metcon10-1 Hang Squat Snatch, Bar MU (Time)10-9-8-7-6-5-4-3-2-1 Hang squat Snatch 95/65 Bar MU Cap: 16 minutes Int: 65/45 Chest-2-bar Beg: 45/35 Hang Power Snatch Jumping Chest-to-bar Pick a scaling option for Bar MU that you COULD do 10 unbroken but would be challenging to do so.