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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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September 2021

BurgFit 9/29/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon6 x AMRAP 3 Ski KB Lunge RC KB S2OH (AMRAP - Rounds and Reps)6 Sets AMRAP 3 50/40 Cal Ski 20 Single OH KB Lunges (10/side) 53/35 5/3 Rope Climbs 20 KB S2OH (10/side) Rest 2 min between rounds Pick up where you left off, score is total rounds and reps. Rx+: Legless Int: 35/26 12" Beg: 26/18 2x Rope Walk Ups

BurgFit 9/27/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAnnie (Time)50-40-30-20-10 Double-unders Sit-ups15 min cap Int: 1/2 DU or 2x Singles Beg: Singles MetconRest 3 min 21-15-9 Pullups Double DB Snatch (Time)For Time: 21-15-9 Pullups Double DB Snatch 35/20 400m Run after each round, ends on run 100m Run = 1 rep 15 min cap Rx+: C2B 50/35 Int: Banded 20/10 Beg: Ring Rows Alternating DB Snatch 200m Run

BurgFit 9/24/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 15 cal Rows, 200 Bear Hug, 100 Lunge, 50 HSW (Time)2RFT 15/12 cal row 200ft Sandbag Bear Hug 100/80# 15/12 cal Row 100ft Body Weight Lunge 15/12 cal Row 50ft HSW Cap: 14 minutes Scoring: 5ft = 1 rep for all distance items Choose a scaling for calories to complete in a minute or less. Distances should take about 1 minute to complete each, no more than 90 seconds. Rx+ 10ft minimum increments on HSW Int: 80/60# sandbag 25ft HSW or 100ft Bearcrawl Beg: 12/9 cals 60/40# sandbag 50ft Bear crawlMetconRest 4 minutes AFTER cap2RFT 15 cal skis, 30 T2B, 20

BurgFit 9/22/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 400 run, 30 WB, 20 Hang KB Snatch (Time)3RFT 400m Run 30 Wallballs 20/14 20 Hang KB Snatches 53/35 Cap: 18min Snatches do NOT need to be performed alternating but must complete 10 on each arm Choose a scaling for the KB Snatches that you COULD perform all 10 per side unbroken while fresh. Rx+ 70/53 Int: 300m Run Wallball 14/10 KB 35/26 Beg: 200m Run Wallball 10/6 KB 26/18 MetconRest 5 minutes AFTER capFT 59 cal bike, 40 MBC, 30 jump lunge, 20 KB swing (Time)For Time 50/40 Cal Bike 40 Med Ball Cleans 20/14 30 Jumping Lunges 20 KB

BurgFit 9/20/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon12 AMRAP 15 Burpees, 50 DU, 400m Run (AMRAP - Rounds and Reps)12 min AMRAP 15 Burpees Over DB 50 DU 400m Run 100m = 1 rep You want to try to shoot for 4 minutes or faster per round. Trying to hit 3+ rounds. Choose scalings that allow you to stay moving on all items. Rx+: 15 Triple Unders Int: Step-overs 25 Dubs or 100 Singles 400m Run Beg: Sprawls 50 Single unders 200m RunMetconRest 5 minutesFT 30 T2B 40 DB Snatch, 50 DB Step-over (Time)For time: 30 toes-to-bars 40 single-arm dumbbell snatches 50 Dbl dumbbell box step-overs

BurgFit 9/17/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5 AMRAP 800 Run, Max C2B (AMRAP - Reps)5 min AMRAP 800m Run In remaining time: Max C2B Pull Up Score is total C2B pullups completed Choose a distance that you could complete in around 4 minutes or less. Int: Pullups Beg: 600m Run Ring Rows or Jumping pullups MetconRest 3 minutes5 AMRAP 1000m Row, Max Burpees (AMRAP - Reps)5 min AMRAP 1000m Row in time remaining Max Burpees Score is total burpees completed Int/beg 800m Row Choose a distance that you could complete in close to 4 minutes or less. MetconRest 5 minutesFT Goblet Squat, T2B, Kb Swing, HSPU, kb Lunge (Time)For

BurgFit 9/15/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE9 for 36min 2R 15 DB Thruster, 20 BJO, 50ft Bear Crawl (4 Rounds for reps)Every 9min for 36 min 2 Rounds 15 DB Thruster 35/20 20 Box Jump Overs 24/20 50ft Bear Crawl Rx+ 50/35s Score each round Choose a weight for the DB thrusters that you are able to complete all 15 reps unbroken fresh, but it is a challenge to do so. Int: 2 Rounds 10 DB Thrusters 35/20 15 Box Jump Overs 20/16 50ft Bear Crawl Beg: 2 Rounds 10 Thrusters 20/10 15 Box Step-overs 25ft Bear Crawl

BurgFit 9/10/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP12 40ft WL 20 Pullups 10 Lateral Burpees (AMRAP - Rounds and Reps)AMRAP 12 20ft Single Arm OH Walking Lunge 35/20 (Per arm) 20 Pullups 10 Lateral Burpees Over DB 20ft = 1 rep Heart rate will get high after the burpees, fight to have good overhead position, break pullups into 3 sets at the most. Rx+: 50/35 Int: 25/20 Banded Pullups Beg: Front Rack Walking Lunge 20/10 Ring Rows Step Over BurpeesMetconRest 3 AMRAP12 15 Cal Bike 10 DB Thrusters 5 DB Snatch (AMRAP - Rounds and Reps)AMRAP 12 15/12 Cal Bike 10 DB