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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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April 2022

BurgFit 4/29/22Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT Run 30-20-10 TTB KBS (Time)For Time 30-20-10 Toes to Bar KettleBell Swings 53/35 *400m Run at the top of each round (Starts with run)* 100m = 1 rep 14 min cap Int: Toes to eyes 35/25 Scaled: Hanging Knee Raise or Toes to Rig 25/18 Butts and Guts, forearms will be fatigued if you hit big sets, use the run to recover your arms! If you plan on breaking up sets. Do it from the beginning (think sets of 10 for TTB, and 10+ on the KB Swings)MetconRest 3 min FT Run

BurgFit 4/27/22Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP8 10 SBS 100m Sandbag Carry 25ft HSW (AMRAP - Rounds and Reps)AMRAP 8 10 Sandbag Squats 100/80 100m Sandbag Carry 25ft HSW Rx+: 150/100 Int: 80/60 3 Wall Walk Ups Scaled: 2 Wall Walk Ups or 50ft Bear Crawl Midline will be challenged for HSW under fatigue. Sandbag carries should be done unbroken or 2 sets max. Every 50m = 1 Rep (Sandbag Carry) Every 5ft = 1 Rep (HSW)MetconRest 2 min FT Ladder 50 Squats 80 DU 400m Run 40 Push Ups 20 SBC (Time)50 Air Squats 80

BurgFit 4/25/22Warm-upCoaches Choice10-15 minutes coaches choiceMetconCoaches! Go through each AMRAP 1, AMRAP 2, AMRAP 3. Two minutes of rest in between each AMRAP. Repeat for one more set. Score is total reps completed for each AMRAP. AMRAP5 40/32 Cal Bike 20 Box Step Overs Max SA DP (AMRAP - Reps)AMRAP 5 40/32 Cal Bike 20 Box Step Overs 24"/20" Max Single Arm Alternating Devil’s Press remaining time 50/35 Int: 36/28 cal 35/20 DB Scaled: 30/24 cal 20"/16" Box 20/10 DB Goal is to finish with around a minute left. You have to go fast on the bike!

Burgfit 04/22/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP20 20 Situps, DB PC, PU, DB Deadlifts (AMRAP - Rounds and Reps)AMRAP 20 20 Sit-ups 20 DB Power Cleans 35/20 20 Push Ups 20 DB Deadlifts 35/20 *20 Double Unders after each movement Movements should be light and fast, breakup the pushups early into bite size chunks that way you can thank yourself in the later rounds. Rx+: 50/35 Int: 25/15 Elevated Pushups 10 DUs or 40 Singles Scaled: 20/10 Banded Pushups 20 Singles Metcon5min RestFT 30-20-10 BJO Cal Ski (Time)For Time: 30-20-10 Box Jump Overs 24/20 Cal Ski (Row if not available) Women cals : 24-16-8 10 min cap Testing

Burgfit 04/20/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 400m Run 25 TTB .7mi 25 Wallballs (Time)4RFT: 400m Run 25 Toes to Bar .7 mi Bike 25 Wallballs 20/14 35 min cap 100m = 1 Rep Legs will be fatigued going from round to round. Pick a scaling option to stay under 3 sets for TTB and 2 or less for wallballs. Int: Toes to Eyes .6 mi 14/10 Scaled: Hanging Knee Raise .5 mi 10/6

Burgfit 04/18/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconDouble Helen (BurgFit) (Time)3FT: 800m Run 42 KB Swings 53/35 24 Pullups 25 min cap 100m = 1 Rep 400m Run 35/26 Assist. Pull Ups Scaled: Russian KB Swings 25/10 Ring RowsMetcon2min RestAMRAP5 Burpees to Plate (AMRAP - Reps)AMRAP 5 Burpees to 10lb Plate Scaled: Sprawls Easy to go fast, but fizzle out fast too. Start at a moderate pace and hold as many as you can. Looking for over 40 reps.

Burgfit 04/15/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP 13 Cal Row, WB (AMRAP - Reps)AMRAP 13 42/34 Cal Row 21 Wall Balls 20/14 30/24 Cal Row 15 Wall Balls 20/14 18/14 Cal Row 9 Wall Balls 20/14 Score is total reps Stimulus: Goal is to be able to get through at least 1 round. Look to make WB UB while pacing yourself through the calorie row. If you finish the 9 wall balls, you go back to the 42 Cal Row. RX+: 30/20 Int: 14/10 Scaled: 24/18 Cal - 18/14 Cal - 12/10 Cal 10/6 Metcon3min Rest2RFT 50 cal ski 50 SA OH WL (Time)2 RFT 50/40 Cal

Burgfit 04/13/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconE3M for 18 Cal Bike, DB Snatch, BJO (6 Rounds for reps)Every 3 minutes for 18 minutes 15/12 Cal Bike 10 Alt DB Snatch 50/35 5 Box Jump Overs 24/20 Score is time per round Stimulus: Goal is to get done in under 2:15 for each round. Legs are going to be feeling it getting to the box. Be smart and confident on your jumps because you go for them. Rx+ 20/16 Cals Int: 35/20 DB 20/16 Box Scaled: 12/9 Cal Bike 20/10 DB Box Step Overs Metcon4min RestFT Des Run, Squats, Sit-ups, Lunges, T2B* (Time)For Time: 800 M

Burgfit 04/11/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-ups In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 Cap: 16min Stimulus: Look to break up the set of 21 for all movements early and often. Shoot for no more than 3 sets on the 21. Go for the same goal on the 15 with no more than 3 sets. Scaled: HRPU Asst. Ring Dip/Box Dips Asst. Push UpMetcon3min Rest5RFT 15 DBL KB DL, 15 Cal Row, 15 PU (Time)5