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
Follow Us

Burg CrossFit

BurgFit September 1, 2021

BurgFit 9/1/21

Warm-up
Coaches Choice
10-15 minutes coaches choice

Metcon
AMRAP8 100m Run 10 DB Snatch (AMRAP – Rounds and Reps)
AMRAP 8
100m Run
10 Double DB Power Cleans 35/20

50m = 1 rep

This is a DB cycling workout. Runs should be quick, the power cleans are to be done in 2 sets or less.

Rx+:
50/35

Int:
25/15

Beg:
20/10

Metcon
3RFT 40 Situps 20 Burpees 2 Rope Climbs 500m Row/Ski (Time)
3RFT
40 Situps
20 Burpees
2 Rope Climbs
500m Ski (Row if not available)

25 min cap

50m = 1 rep

Midline endurance workout, go fast on the situps to make up time lost on the ski erg.
Rx+:
Legless

Int:
12′ Rope Climb

Beg:
2:1 Rope Walk Ups
300m