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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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July 2020

CrossFit 7/16/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBottom of Front Squat Hold (3 Rounds for reps)Pull bar from rack. Lower down to bottom of front squat and hold position for as long as possible. Elbows may NOT touch knees. You will have to bail from this so practice beforehand. Use 100% of your 1rm clean from 5/20/19 Perform 3 total sets and rest as needed in between. Record each round. 1 second = 1 repMetconFT HSH, run, HSW, run, HSPU (Time)For Time 3 minute Handstand Hold 400m Run 25 meter Handstand Walk 400m Run 30 Handstan Push-ups Cap: 20 minutes Int:

BurgFit 7/15/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon10RFT 100m Run Cleans KB Swing OH Walking Lunge (Time)10RFT 100m Run 10 Sandbag Cleans 100/80 10 KB Swings 35/25 10 Single Arm OH Walking Lunge 35 min cap Rx+: 53/35 Int: 80/60 25/15 Beg: 50/40 Front Rack Lunge

BurgFit 7/13/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 15 DB Cleans 45 DU 15 S2OH 45 DU (Time)4RFT 15 DB power cleans 35/20 45 double unders 15 S2O 35/20 45 double unders 16 min Cap Rx+: 50/35 Int/Beg: 25/15 1/2 DU Beg: 20/10 2x Singles Metcon@20 min mark 4RFT 25 GHD 20 Cal Row 15 Db Front Squat (Time)4RFt 25 GHD Situps 20/16 Cal Row 15 DB Front Squats 35/20 16 min cap Rx+: 50/35 Int: Weighted Situps 20/10 16/12 Cal 25/15 Beg: Situps 20/10

CrossFit 7/11/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon8RFT Partner 15 DL 20 BJ 25 PU (Time)8 Rounds For Time: With Partner 8RFT 15 Deadlifts 225/155 20 Wallballs 30/20 15 C2B Pullups 200m Run Together Split reps as needed between partners 35 min cap Int: 185/135 20/16 Pullups/Banded Pullups Beg: 135/95 14/10 Ring Rows

BurgFit 7/10/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon7xAMRAP3 200m Run 20 Air Squats Max Devil's Press (7 Rounds for reps)7 Rounds: AMRAP3 200m Run 20 Air Squats Max Devil's Press 35/20 in Remaining Time Score is Devil's Press EACH round. Rest 1 min between rounds Int: 25/15 Beg: 20/10 100m Run MetconRest 2 minFT 50 Burpees (Time)50 Burpees for Time Int/Beg: Sprawl 5 min cap

CrossFit 7/10/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill2 Tempo Clean Pulls + 1 Clean (Heavy Set of the Day )2 Slow Clean Pulls + 1 Clean E2MOM16 Perform one complex, building in weight. MetconFT 400m run 8RD 8HSPU 8Pistols 400m Run (Time)For Time: Buy In/Out: 400m Run 8 Rounds 8 HSPU 8 Pistols 16 min cap Rx+: Strict HSPU Int: Elevated Banded Beg: HRPU To Box