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

Daily WOD

Kidsfit 2/20/20SkillDeath by sit ups (AMRAP - Reps)1 sit up the first minute and add one to your rep count each minute after. When you fail to complete the total within that minute that is your scoreMetcon10AMRAP KBS, MBC, Burpees (AMRAP - Rounds and Reps)10 Min amrap 5 KB swings 5 Med ball cleans 5 burpees Add 5 Reps each round

CrossFit 2/20/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingShoulder Press (5RM then % work)15 minutes to perform a 5 rep max shoulder press. Then 5 minutes to complete 2x5 @ 90% Metcon12-9-6 Deadlift, Bar MU (Time)12-9-6 Deadlift 245/165 C2B Pullups Cap 10 minutes Choose a weight that you could perform when fresh, 6--8 unbroken reps in the first set. Choose a difficult bar scaling that allows you to complete the first 12 in at most 2 sets. Rx+ 12-9-6 Deadlift 315/205 Bar MU Cap 10 minutes Int: 185/125 Pullups Beg: 115/85 Ring Rows (difficult!)

Barbell Club 2/20/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingHSOD 2 Cleans + Jerk (Heavy complex) No touch and go. Do one full clean, drop from top, then one full clean and jerk. However you do your jerk focus on speed and foot work20 minutes to establish a heavy complex of the dayWeightliftingClean Pull (3x5 )Perform at 105% of todays heavy complexAccessory WorkGHD Situps (3x25)

CrossFit 2/19/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingHang Power Clean (Heavy triple)12-14 minutes to completeMetconFT 1k ski, DB Thruster, GHD sit-up, Burpee Box jump, any order (Time)For time 1k Ski (Row if not available) 80 DB Thruster 35/20# 60 GHD Sit-ups 40 Burpee Box Jump 24/20 Cap: 18 minutes Complete in any order. Break up reps however you like Int: 800m Ski 20/10# Weighted sit-ups 20/10# Step-ups 24/20# Beg: 500m Ski Single arm DB Thruster 20/10# Sit-ups Burpee to box and step-up 20/16#

BurgFit 2/19/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5-2 AMRAP 200m Run, Max goblet squat (5 Rounds for reps)5- 2min AMRAPs 200m Run Max Rep Goblet Squats 35/26 Rest 2 mins between each round Score EACH round of total completed goblet squats Rx+ 53/35 Int: 26/18 Beg: Air SquatsMetconPart 2 of 5-2 AMRAP (Time)For Time 1000m Run Total Goblet Squats performed over the 5 amraps as Goblet Walking Lunges (per leg!!!!) 15 min Cap Use the same weight for the lunges as you did for the squats.

Barbell Club 2/19/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetBench Press (5x10)Banded Tricep Extensions (5x10)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.WeightliftingReverse grip Barbell Bicep Curl (5x8)Perform each with a 3 second eccentric (lowering)

Kidsfit 2/18/20SkillClean (3 reps )work from the hang focus on being able to lower down keeping a flat back if able to do work on being able to move the feet and catching in the right positionMetcon4RFT Hang cleans, Cals (Time)4RFT 10 Hang cleans 10 Cal Ski/row main focus is the hang cleans making sure being performed with control not rushing them

CrossFit 2/18/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillClean and Jerk (Practice)Spend 10 minutes building up to a weight that you feel comfortable getting to your back rack.MetconBurg Test #1.0 (Time)For Time 600M Run 21 back squats 185/125 600M Run 15 Front squats 135/95 600M Run 9 Overhead squats 95/65 20 Min CAP RX+-225/155 185/125 135/95 INT:155/105 115/85 75/55 BEG:135/95 95/65 45/35

BurgFit 2/17/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT HSW, BJ, WB (Time)4 Rounds for Time 25' Handstand Walk 25 Box Jumps 24/20" 25 Wallballs 20/15 16 min Cap Intermediate 45 second Handstand Hold 25 Box Jumps 20/16" 25 WB 15/10 Beginner 75' Overhead Walk 35/20 25 Box Step Ups 24/20 25 Wallballs 10/8MetconRest 4 minutes AFTER time cap3RFT KBDL, Suitcase, DB Row (Time)3 Rounds for Time 20 KB Deadlifts 70/53 (single KB) 200m Suitcase Carry 70/53 20 DB Rows 35/20 Intermediate KB DL 53/35 Suitcase 53/35 DB Row 25/15 Beginner KB DL 36/26 Suitcase 35/26 DB Row 20/10