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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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April 2022

BurgFit 4/6/22Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 15 DB Cleans 45 DU 15 S2OH 45 DU (Time)4RFT 15 DB Power Cleans 35/20 45 Double Unders 15 S2O 35/20 45 Double Unders 15 min Cap Dumbbells are lighter than normal. Choose a weight that you COULD do 15 unbroken while a little fatigued. Rx+: 50/35 Int/Beg: 25/15 1/2 DU Scaled: 20/10 2x Singles MetconRest 4 min 3RFT 25 Pullups 20 Cal Row 15 DB Front Squats (Time)3RFT 25 Pullups 20/16 Cal Row 15 DB Front Squats 35/20 15 min cap Grip can sneak up on you, make sure you breakup the reps into 2 sets

BurgFit 4/4/22Warm-upCoaches Choice10-15 minutes coaches choiceMetcon10RFT 100m Run Cleans KB Swing OH Walking Lunge (Time)10RFT 100m Run 10 Sandbag Cleans 100/80 10 KB Swings 35/26 10 Single Arm OH Walking Lunge 35/26 (total reps) 35 min cap Sandbag cleans will be the toughest part of this wod. Choose a scaling that you can consistently keep picking the bag up. Choose a weight on the KB that you could go unbroken. You do NOT need to break up the single arm OH lunges per side, but it would be recommended to do 5 rounds on each