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

August 2021

BurgFit 8/13/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5x 6 AMRAP 400m run cal bike, max row (5 Rounds for reps)5 x AMRAP 6 minutes 400m Run 40/32 Cal Bike In Remaining Time: As Many Reps as possible Cal Row Rest 2 minutes between Rounds Goal is 40/35+ Calories Score is total calories completed on the rower Int: 300m Run 35/28 Cal Bike Beg: 200m Run 30/24 cal bike

BurgFit 8/11/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconEach workouts movements should become progressively easier going into the next workout. Scale accordingly. I.e. Elevated HSPU -> Hand release push ups -> Elevated push ups AMRAP7 3BMU 6 Pistols 9 HSPU (AMRAP - Rounds and Reps)AMRAP7 3/2 BMU 6 Pistols 9 HSPUMetconRest till 10 AMRAP7 3 C2B 6 Goblet Squats 9 HRPU (AMRAP - Rounds and Reps)AMRAP7 3 C2B 6 Goblet Squats 53/35 9 Elevated Handstand Push UpsMetconRest till 20 min AMRAP10 3 Pull Ups 6 Air Squats 9 Push Ups (AMRAP - Rounds and Reps)AMRAP10 3 Pull Ups 6

BurgFit 8/9/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 10 BPPU 200m Run 30 KBS 40 WB 50 cal row (Time)3 Rounds for Time 10 Burpee Pull Ups 200m Run 30 Kettlebell Swings 53/35 40 Wallballs 20/14 50/40 Cal Row/Ski Rest 90s between rounds 100m = 1 rep 38 min cap Break up sets into bite size chunks so you can finish each round quickly. Burpee Pullups: Rx+: 30/20 Int: Burpee Jumping Pull Up 35/25 14/10 Beg: Sprawl Ring Row 10/6 40/32 cal row

BurgFit 8/6/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP 15 25 Cal Bike 50 Box Step Overs (AMRAP - Rounds and Reps)AMRAP 15 25/20 Cal Bike 50 Box Step Overs 24/20 Bike can be at a more aggressive pace, step overs should get hard around 30 reps in. Int/Beg: 20/16 Cal Bike 20"/16" Metcon10-1 Sandbag Squats 200m Run (Time)10-1 Sandbag Squats 100/80 (on shoulder) 200m Run after each round 15 min cap 100m = 1 rep This is a running workout with some squatting thrown in, sandbag squats should be done unbroken. Rx+: 150/100 Int: 80/60 Beg: 50/30

BurgFit 8/4/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconYou will perform each workout two times, alternating WODs. Rest 2 minutes after each WOD. Score total reps from each portion of the workout respectively (if you got 20ft HSW in set 1 and 25ft in set 2, your score is 9 reps AMRAP5 750m Ski 16 DB Snatch Max HSW (AMRAP - Reps)AMRAP 5 750m Ski 16 DB Snatches 50/35 Max Distance HSW remaining time Sprint, looking for a few good attempts at HSW 5ft = 1 rep Rx+: 5ft Increments Int: 35/20 Max HSPU/Elevated HSPu Beg: 500m 20/10 Hand Release Push

BurgFit 8/2/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 21-15-9 KBS KBSDLHP (Time)21-15-9 Kettlebell Swings 70/53 KB Sumo Deadlift High Pull 5 min cap Short and fast hinge dominant workout. Don't let the weight catch up to you, the sumo deadlift high pulls will be the harder movement between the two! Int: 53/35 Beg: 35/25MetconRest 2 min FT 8-16-24 Pistols DU (Time)For Time: 8-16-24 Pistols 2x Double Unders (16-32-48) 8 min cap Int: Banded Pistols 8-16-12 DU OR 16-32-48 Single Unders Beg: Pistols to a target MetconRest 2 min FT 100 GHD sit-ups (Time)For Time 100 GHD Sit Ups* 8 min Cap Break up