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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

Barbell Club 10/10/19Warm-upBurgener Warm-up20/15 calories on the bike then grab a barbell Coach lead Burgener Warm-up Perform 1 round of 5 of each movements: Hang Snatch pull Hang Snatch high pull Hang muscle snatch Overhead squat Hang squat snatch Full squat Snatch WeightliftingSnatch High Pull (7x3 Reset after each pull)WeightliftingPocket Squat Snatch (6x2 Building)Deadlift the barbell up. Keeping your shoulders stacked directly over your hips. Drive your knees out into a power position. Then drive your hips upwards, accelerating the bar up and pull yourself under the bar into the bottom of your squat. Do not allow your hips

Barbell Club 10/9/19Warm-upWarm Up Squat 23 Rounds 10 Calories on Rower 10 Good Mornings 10 Monster band squats 10 Walking Lunges For banded squats, place band just above knees and forcibly try to resist the band to maintain proper positioning WeightliftingFront Squat (EMOM10 8@50%)WeightliftingHang Power Clean (Mini WOD)Every 4Min For 20Min 7 Burpees 7 Hang Power Cleans @60-70% 3 Min Cap Each Round Accessory WorkMetcon (Time)50 GHD Sit Ups 5 min Cap *If you think you can do 50 GHD Sit Ups UB, upgrade to 100 GHD Sit Ups for time Rx+: 100 GHD sit-ups

Barbell Club 10/8/19Warm-upWarm up Shoulders v22 minutes on bike/rower/ski 2 Rounds 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded Overhead Pull Aparts 10 Banded OHSWeightliftingThruster (Heavy Double)WeightliftingPush Press (Heavy Single)Accessory WorkTall Jerk (Stay Light, pause in catch, Single rep)Start with the Barbell at Forehead Level Raise up to you toes (Ball of Foot) Drop Immediately under the bar into a split jerk There should be no driving motion once in the top position and absolutely no press out once in the catch. Start Light!!WeightliftingSplit Jerk (Heavy Single)

Barbell Club 10/7/19Warm-upWarm-up core, posterior, burpees2 minutes rowing or ski-erg then 2 rounds 20 second plank hold 10 weighted good mornings 25/15 10 Walking Lunges 5 BurpeesWeightliftingDeadlift (% work)7@65%, 5@75%, 3@85% 7@75%, 5@85%, 3@90% 3@85%, 2@90%, 1@95%+ 25 mins to complete Accessory WorkSupersetGHD Kayak Rows (3x10/side AHAP)Assume the same position as GHD sit ups. Starting with a PVC lean back so your core is fully engaged. Paddle with the PVC like you would a kayak. build up if form is perfect (15lb trainer bar, 15kg bar, 20 kg bar)Dball Hold (3x 90s Hold Build AHAP)1 second = 1 rep

Barbell Club 10/4/19Warm-upBurgener Warm-up20/15 calories on the bike then grab a barbell Coach lead Burgener Warm-up Perform 1 round of 5 of each movements: Hang Snatch pull Hang Snatch high pull Hang muscle snatch Overhead squat Hang squat snatch Full squat Snatch WeightliftingSquat Snatch (EMOM for 30 min)EMOM for 30 minutes 1 Squat Snatch Build to a heavy snatch Goal is to not hit your maximal lift by minute 18 Strategize and note all weights (both successful and unsuccessful) in notes Ex 65, 75, 85, 95, 135, 145f, 145, 155, 165f … (f is for failed lift)