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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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January 2022

Burgfit 01/31/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP15 Asc 2 Situps RKBS Run (AMRAP - Rounds and Reps)AMRAP 15 2 Situps 2 Russian KB Swings 53/35 4 4 6 6…. 100M run between rounds 100m = 1 rep KB swings will tax your grip and posterior chain, think smooth and steady on the movements Rx+: TTB 70/53 Int: 35/25 Sc: 25/18 Metcon5 min Rest5RFT 14 DB Snatches 12 BJO 10/8 Cal Bike* (Time)5 Rounds for Time 14 DB Snatches 35/20 12 Box Jump Overs 24"/20" 10/8 Cal Bike 15 min cap Your legs will be taxed after the first or second round use the transtitions to shake out the lactic acid

BurgFit 1/28/22Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 1mi Bike 500m Row 50 DB Squats (Time)2RFT 1 Mile Bike 500m Row 50 Double DB Front Rack Squats 35/20 18 min cap Be smart on how you approach the cardio pieces leading into the squats. Keep the sets short and fast to keep your legs "fresh" for the second round on the bike! .1 mi = 1 rep 100m = 1 rep Int: .7 mi 400m Row 25/15 Scaled: .5mi 300m Row Metcon3 min rest AFTER cap 2 RFT T2B, Burpees (Time)2 RFT 30 Toe to Bar 30 Burpees 12 min

BurgFit 1/26/22Warm-upCoaches Choice10-15 minutes coaches choiceMetconAnnie Ski (Time)50-40-30-20-10 Double unders Sit ups 25-20-15-10-5 Cals Ski Erg (21-18-12-8-4 Women’s Cals ) 17 Min Cap Annie is classically a fast workout, nothing like adding some ski erg to make it a little more grippy! Fast calories will help you here. Use the time to practice some double unders if you're just getting started. Rx+: Add 60 DU 30/24 Cal to beginning of workout INT: 1/2 DU Scaled: 40-30-20-10 1/2 Calories on the Ski MetconRest 3 min AMRAP 15 Run, KBS, SBC, SBS (AMRAP - Rounds and Reps)15Min AMRAP 200M Run

BurgFit 1/24/22Warm-upCoaches Choice10-15 minutes coaches choiceMetconE8 for 32 20 HSPU, 30 DB Lunge, 20 Pull, 30 Box (4 Rounds for reps)Every 8min for 32min 20 HSPU 30 DB Jump Lunges 20/10’s (DB Farmer's Carry Position) 20 Pullup 30 Box jumps 24/20 Try to complete a round in 5-6 minutes Plenty of higher skill gymnastics movements to work on today, try to keep your sets at 2 or less. *Jumping lunges cause extreme soreness the nexts few days, be smart about how you approach them and the box jumps! Rx+: Dumbbell Jump Lunges 35/20’s (DB Farmer's Carry Position) 30"/24" Int: Elevated

BurgFit 1/21/22Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT Box Step Overs + MM (Time)2 Rounds For Time 10 DB Box Step Overs 50/35 10 Man Makers 10 min Cap A Man Maker is a Weighted Burpee with a Renegade Row (each arm) to a DB Cluster Rx+: Icon Man Makers (Burpee with Renegade Row to a DB Cluster finishing with a stationary Double DB OH lunge (each leg)) Intermediate: 35/20 Beginner: 20/10 Modified Man Maker* *Perform a Sprawl with a Renegade Row (each arm) to a DB Power Clean to Shoulder to OHMetconRest 5 after cap Ladder 50 DU

BurgFit 1/19/22Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 200m Medball Runs, Sandbag, Wallball, pullups, v-ups (Time)3 RFT 200m Med Ball Run 20/14 10 Sandbag Squats 100/80 200m Med Ball Run 20 Wallballs 20/14 200m Med Ball Run 30 Pull Ups 200m Med Ball Run 40 V-Ups Cap: 35 minutes This workout will be won or lost on the runs. Keep the ball in an efficient spot during the runs, so your shoulders aren't blown up when you come back to your wallballs or pullups. 100m = 1 rep Rx+: 30/20 Int: 15/10 Wallball 80/50 Sandbag 30 Jumping pull-ups 40 Tuck-ups Beg: 10/6 Ball 50/30 Dball 30 Ring Rows 40 Sit-ups

BurgFit 1/17/22Warm-upCoaches Choice10-15 minutes coaches choiceMetconE9 for 36, 3 RC, 500m Row, 20 Burpees, 50ft Lunge 20 Bike (4 Rounds for reps)Every 9min for 36min 3 Rope Climbs 500m Row 20 Burpees 50ft double KB Front Rack Lunge 35/20 20/16 Cal Bike This is a short sprint, legs will be fatigued from the lunges into the bike, see if you can sprint to the finish! 100m = 1 rep 5ft = 1 rep Rx+ 53/35s Int: 2/1 Rope Climb to 12' target 500m Row 15 Burpees 26/18# lunge Scaled: 4 Rope Walk-ups 400m Row 15 Sprawls 50ft Walking Lunge

Burgfit 01/14/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetcon27-9 Wallball, Box Step-up* (Time)27-21-15-9 Wallballs 20/14 Box Step Ups 24/20" Cap: 12min Very quad heavy workout, do not be afraid to break up into manageable sets. Rx+: 30/20 Int: 14/10 Sc: 10/6# 20/16" Metcon3min Rest27-9 KB Swing, Sit-up (Time)For Time 27-21-15-9 KB Swing 53/35 Situps Cap: 12min On the KBS make sure to use your hips and not the shoulders. Your mid line will be taxed. Rx+ 70/53 Int: 35/26 Sc: 26/18 Russian Perform 21-15-9-3 Sit-ups Metcon3min Rest3 Min Max Cal Bike (Calories)Do not go out full send, pick an aggressive pace you can hold for 2min then send it for the last min.

Burgfit 01/12/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5 AMRAP Burpees, Single Arm Thruster (4x5 amrap 1of4) (AMRAP - Rounds and Reps)5min AMRAP 5 Burpees Over DB 5 Single Arm Thrusters 35/20 (alternate arms between rounds) These are all sprint style workout, all movements should be done unbroken Rx+: 50/35 Int: Step-overs Sc: 20/10 Normal BurpeesMetcon3min RestAMRAP 5 min 10 Toes to bar, 50 DU(4x5 amrap 2of4) (AMRAP - Rounds and Reps)10 Toes to Bar 50 Double Unders Int: 10 Toes to Eye-level 25 Double Unders Sc: 10 Knee Raises 50 Single UndersMetcon3min RestAMRAP 5 Cal Bike, 5 Sandbag cleans(4x5 amrap 3of4) (AMRAP - Rounds and Reps)5min AMRAP 10/8 cal

Burgfit 01/10/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 4- cal Row, 30 Alt DB Snatch, 20 pullup, 5 Man maker (Time)4RFT: 40/32 Cal Row 30 Alt DB Snatch 35/20 20 Pullups 5 Man Makers 35/20's Rest 3 minutes after you complete a round. Time Cap: 40 min Score total time including rest All four movements are pulling, this will tax your grip. Think smart manageable sets. 3 minutes is enough time for your cardio to recover, but NOT your grip!!! Do not go unbroken Rx+ 50/35s C2B Pull Ups Int: Assisted Pullups Sc: 20/10 DB Ring Rows