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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
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December 2021

BurgFit 12/31/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 50 DU 10 DB Hang C&J (Time)4RFT 50 Double unders 10 DB Hang clean and jerk per arm 50/35 12 min cap Complete a total of 10 hang clean and jerks per arm per round. May alternate arms as wanted. Int: 25 DU or 100 Singles 35/20# Beg: 50 Singles 20/10# MetconRest 3 min after cap up/down 800m Run, 50 kb swing, 50 pull (Time)800M run 50 KB swings 53/35 50 pull ups 50 KB swings 53/35 800M run 22 Min cap Every 100m = 1 rep Int: 600m Run 35/26s Jumping Pullups Beg: 400m Run 20/10s Ring Rows

BurgFit 12/29/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon35 AMRAP 500m Ski 50ft HSW 5 RC 100ft OHWL .5mi Bike (AMRAP - Rounds and Reps)35 Min AMRAP 500M ski (Row if not available) 50 FT HSW 5 Rope climbs 100ft Single Arm OH Walking Lunge .5 mi Bike Score rounds + reps Every 100m = 1 rep Every 10ft of HSW or Walking lunge = 1 rep (5ft for int HSW = 1 rep) every .1 miles = 1 rep Rx+: 50/35 Int: 25ft HSW (5ft = 1 rep) 3 RC to 12' 25/15 Beg: 300m Ski 100ft Bear Crawl (20ft = 1 rep) 10 rope walk-ups Front Rack Walking

Burgfit 12/27/2021Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 80 DU, 40 Squats, 20 KB DL (Time)3 Rounds For Time 80 Double Unders 40 Air squats 20 KB DeadLifts 70/53’s 12 Min Cap Int: 40DU 53/35s Beg: 80 Singles 35/20s Metcon5 min RESTFT 21 15 9 GHD Ring Dips DB OHS (Time)For Time 21-15-9 GHD Situps Ring Dips Signle Arm DB Overhead Squat 35/20 400m Run between each round 18 min cap Rx+: 50/35 Int: Weighted Sit Ups 20/10 Banded Ring Dips 20/10 Beg: Sit Ups Chair Dips 200m Run between each round

BurgFit 12/22/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 40 cal Row, 80 DB Snatch, 40 cal Row (Time)For Time 40/32 Cal Row 80 DB snatches 50/35 40/32 Cal Row Cap: 13 min Int: 35/20 Scaled: 30/24 Cal Row 60 DB Snatches 20/10 30/24 Cal Row Foundations: 50 DB SnatchesMetconRest 3 min after cap E6MOM18 (3 Rounds for reps)Every 6 min for 18 min (3 Rounds) 200m Run 200m Backwards Run 10 Sandbag Cleans 80/60 10 Sandbag Squats 80/60 Cleans can be touch and go Rx+: 100/80 Finish with no less than 90s of rest, sandbag weight should be unbroken Score each round Int: 60/40 Scaled: 400m total Foundations: Same

BurgFit 12/20/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5RFT 9 Thrusters 1 RC (Time)5 Rounds for Time 9 DB Thrusters 35/20 1 Rope Climb 8 min cap Int: 25/15 12' Rope Climb Scaled: 20/10 2:1 Rope Walk Up Foundations: 15/5 1:1 Rope Walk UpsMetconRest 5 min AFTER cap 3RFT, 20 BJ, 15 Pullups, 30ft HSW (Time)3RFT 20 Box jumps 24/20" 15 pull ups 30ft Hand Stand Walk 12 Min Cap 5ft = 1 rep Int: Step-ups 24"/20" Banded Pullups 15ft HSW or 3 Wall Walk Ups Scaled: Jumping Pullups 6 Kick Ups to Wall Foundations: Step-ups 20/16 Ring Rows 60ft Bear Crawl

Burgfit 12/17/2021AnnouncementsSweatmas Challenges 6. 100 calorie ski erg -Try a NEW vegetable (ex. spaghetti squash, cauliflower rice, spiralized sweet potato Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4rft med ball wod #2 (Time)4 Rounds for Time 20 med ball Russian Twists 20/15 200 meter Run 20 med ball squats 20/14 200 meter Run 15 min Cap Aim to keep the run to :45-1 min. Fight to keep all movements unbroken 100m = 1 rep Intermediate: 15/10 Beg: 10/8 100 meter RunMetcon5min RESTRope climb, db walking lunges (Time)3-2-1 Rope Climbs 50ft Farmer Carry DB Walking lunges 35/20 after each round Cap: 10 minutes Every 5ft = 1 rep This is a

Burgfit 12/15/2021AnnouncementsSweatmas Challenges 4. 5x100m farmer carry -log food in MFP for entire day Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP5 row,pistol,hspu,dbl kd DL (4 Rounds for reps)4 Rounds: AMRAP 5 minutes: 500m Row In remaining time AMRAP: 6 Pistols 6 HSPU 9 Dbl KB DL 53/35 Rest 3 minutes after each amrap Your score is total reps per AMRAP This is a sprint style workout, keep the movements unbroken Aim for 2+ rounds per AMRAP Rx+ Strict HSPU 70/53s INT: asst. Pistols elevated HSPU 35/26 BEG: air squat HRPU 26/15