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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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Burg CrossFit

BurgFit January 14, 2022

Burgfit 01/14/2022

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
27-9 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"

Metcon
3min Rest
27-9 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

Metcon
3min Rest
3 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.