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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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Burg CrossFit

Burg Barbell Club November 6, 2019

Barbell Club 11/06/19

Warm-up
Coaches Choice
10-15 minutes coaches choice

Weightlifting
Front Squat Complex (Heavy Complex)
1 front squat w/ 3 sec pause
1 1/4 front squat
1 front squat

Every 2 minutes for 18 minutes, perform 1 complex.

Build in weight to a heavy complex of the day.

Superset
Chin Up (4×10)
Perform strict.
Use band if needed to try to go unbroken
Banded Tricep Extensions (4×20)
Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.

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