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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 1150 19th Street North
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Barbell Club

Barbell Club 3/12/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSnatch Complex (1 ground, 2 hang) (Heavy Complex of the Day )1 Snatch from the Ground + 2 Snatches from the Hang20 minutes to work up to heavy complex Can squat or power. WeightliftingSnatch Grip Deadlift (5x5)12 minutes to perform 5x5 @ 120-140% of today's complex

Barbell Club 3/11/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPress from Split Stance (Heavy Set of 4)Setting up in the catch position of the split jerk (knees bent as well) perform a shoulder pressStay low in the catch position, work up to techinical failure. Working on strengthening the catch positionWeightliftingSplit Jerk (Heavy Single)16 minutes to work up to a heavy single. Accessory WorkBanded Pallof Press Hold (2x45s Per Side ) Perform in half kneeling (use this video instead of the above video)

Barbell Club 3/4/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPush Press (Heavy Set of 3 )Work up to a heavy set of 3. After every set, perform 7 hanging scap pulls in between sets. Hold the top of each scap pull for 1 second. 17 min. Accessory Work3 rounds ME Farmer Carry Holds (suicide grip) (3 Rounds for reps)Holding a KB in each hand, with the thumb wrapped on the same side as all of the other fingers. Record EACH time Rx: 70/53 Int/Beg: 53/35 Rest 2 minutes between sets

Barbell Club 3/3/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPress in Snatch (Sots) (EMOM 5 reps for 5 min)Building in weight over 5 minutes WeightliftingSlow Pull Squat Snatch (Heavy Double ) Travel at half speed until you hit mid thigh and then accelerate to full speed.Every 2 minutes for 16 min. Work up to a heavy double.WeightliftingOverhead Squat (Heavy Single )Perform 1 overhead squat with a 3 second descent. Explode out of the bottom. Progressive.

Barbell Club 3/2/2020Warm-upCoaches Choice10-15 minutes coaches choiceSuperset3 Conventional & 3 Sumo Deadlift (Heavy Set of 3 )Build in weight only after completing same weight for both movementsEMOM for 16 min Min1: 3 Conventional deadlifts Min 2: 3 Sumo-deadlifts SupersetHalf Kneeling Chops (4x6 Per Side ) Half Kneeling Lifts (4x6 Per Side )