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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 1900 13th Avenue North
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Barbell Club 11/20/19Warm-upCoaches Choice10-15 minutes coaches choiceHomeworkAll locations will be closed Friday (11/22), Saturday (11/23) and Sunday (11/24) for our coach's outing. Home workouts will be provided for those days!WeightliftingBottom up Front Squats (% work)5 @ 65 5@75 5@85%Hang Squat Clean (% Work of clean)3 @ 75% 3 @ 85% 3 @ 90%Squat Clean (Heavy double)Accessory WorkFront Rack hold (4 x 30s @ 125% of todays double)Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows

BurgFit 11/20/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcondesc ski, thruster (Time)40-30-20-10 (W: 32-24-16 -8) Ski 20-15-10-5 Db thruster 50/35's Int: 35/20 Beg: 20-15-10-5 Cal ski (W: 16-12-8-4) DB Thruster 20/10 Cap: 16 min Metcon4 minute rest AFTER the time capAsc T2B, Burpee, Squat each round (AMRAP - Reps)AMRAP 12 minutes 1-2-3-4-5-6-7- etc. T2B Burpee 10 Air Squats after each round Score is total reps completed Int: Toes to eye level Beg: Knee raises Sprawls HomeworkAll locations will be closed Friday (11/22), Saturday (11/23) and Sunday (11/24) for our coach's outing. Home workouts will be provided for those days!

CrossFit 11/20/19Warm-upCoaches Choice10-15 minutes coaches choiceSkillMetcon (4 Rounds for reps)EMOM x16 1-50 Dubs 2- 50 sec Dball bear hug 3- 5 bar muscle ups 4- Rest 1 second = 1 rep Int: Scale to options that allow you to stay under 45-50s a movement Metcon2 WOD 21-15-9 Bike DB PP, 15-12-9 Cal Bike, Ring dip (Time)21-15-9 (W18-12-6 for bike) Cal bike DB Push Press 50/35’s 10 Min Cap REST 3 Min after finish then directly into 15-12-9 (W: 12-9-6 for bike) Cal Bike Ring dips 7 Min Cap Int 35/20s assisted Ring dips Beg: 15-12-9 rep Cal bike DB PP 20/10 10-8-6 Cal Bike Ring Push-ups HomeworkAll locations will be

BurgFit 11/18/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconChipper Bike, DBall, Dub, Row, RC (Time)2 mile Bike (8 reps) 5 Rope Climb 400m Dball bear hug walk 100/80 (4 Reps) 5 Rope Climb 300 DU 5min 5 Rope Climb 1000m Row (10 reps) 5 Rope Climb Cap: 35 min Start where you want but MUST go in order from that point on. Score is finished time or time cap+ however many reps not completed (ex. 35:04 if you had 4 rope climbs left) Int: 1.5 Mile Bike 3 RC 400m Dball 80/50 3 RC 150 DU 3 RC 750 Row 3 RC Beg: 1 Mile Bike 8 Rope Walk-ups 400m Dball walk 50/30 8

CrossFit 11/16/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 2RFT Filthy 50 (Time)Teams of 2 2 RFT 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders Break reps up as needed between both athletes. Use an empty bar for good mornings if all GHDs are in use. Scale movements as needed