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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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BurgFit

Burgfit 05/18/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP3 REST1, Rope Climb,KB Step Up, KB Swing (AMRAP - Rounds and Reps)5 x AMRAP3 3/2 Rope Climbs 14 KB Box Step Ups 24"/20" 53/35# 21 Kettlebell Swings 53/35# Rest 1 min between AMRAPs - pickup where you left off. 1 Total Score for ALL AMRAPs. Very grip heavy workout, choose a weight you could do the KB swings in 2 sets or less. 19 min cap Rx+: 70/53 INT: 12' Rope Climbs 35/25 KB Scaled: 2:1 Rope Walk Ups 20/16" Box 25/10 KB Metcon5min Rest3RFT Ski, HSW, Bear Crawl (Time)3RFT 250m Ski 30ft HSW 60ft Bear Crawl Cap 9 min 50m

Burgfit 05/16/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetcon12 AMRAP T2B Dball (AMRAP - Reps)12 minutes AMRAP 2-4-6-8-10-12-etc. Toes-to-Bar 1-2-3-4-5-6-etc. Dball cleans 100/80 Perform 2 Toes-to-bar then 1 dball clean, 4 T2B then 2 dball cleans, etc Score is TOTAL reps completed Grip and core will be taxed throughout both movements. Break up the T2B as the volume increases. Int: Knees to chest 80/60 Scaled: Knee raises or toes-to-rig 50/30 Metcon3min Rest3RFT 500 row 100 DU 20 DB Thruster (Time)3RFT 500m Row 100 Double Unders 20 DB Thrusters 35/20# Cap: 18 minutes 100m = 1 rep Tight time cap, choose a weight to go unbroken on thrusters. Under 2 min on jump

Burgfit 05/13/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP15 15 PU 250m Row 20 HSW 250m Row 25 Air Squats 250m Row (AMRAP - Rounds and Reps)AMRAP 15 minutes 15 Push Ups 250m Row 20ft HSW 250m Row 25 Air Squats 250m Row Choose scaling options for each movement that allow you to complete each movement in under a minute. 50m = 1 rep Rx+ 40ft HSW Int: Elevated Push Up 2 Wall Walk Ups OR 15ft HSW Scaled: Banded Push Up 40ft Bear CrawlMetcon5min RestHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12

Burgfit 05/11/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 27-21-15-9 Wallballs GHD DU (Time)For Time 27-21-15-9 Wallballs 20/14 GHDs 35 DU between rounds (Ends on GHDs) 15 min cap Goal is to go unbroken on wallballs, GHDs in less than two sets. Make your transitions fast between the rope, wallballs and GHDs. Lots of transitions makes it easy to lose time. Rx+: 30/20 Int: 14/10 Weighted Situps (Use wallball, held on your chest) 25 DU OR 70 Singles Scaled: 10/6 Situps Metcon3min RestFT 72 WB 200 DU Burpees (Time)For Time 72 Wallballs 200 Double Unders 1,2,3,4

Burgfit 05/09/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconEM6M for 36min 200 run, 20 bjo, 15 db Snatch, 10 cal (6 Rounds for reps)E6MOM 36 Min 200M Run 20 BJO 24/20 15 DB Snatch 50/35 10/8 Cal Bike First two movements are light and fast, pick up the snatches and push the pace for the bike . Slow calories do not help here, go fast on the bike. Shouldn’t take longer than 4 min per round Record EACH rounds individual time (all inputted times will be under 6 minutes). Int: 20/16 35/20 Scaled: 100m Run 15 Step-Overs 20/16 15 DB Snatch 20/10 8/5 Cals

BurgFit 5/6/22Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5-4-3-2-1 RC running (Time)5-4-3-2-1 Rope climbs 400M run after each set For scoring purposes, 100m = 1 rep 20 Min cap Rx+: Vest Int: to the 12' line Scaled: 2:1 Rope Walk-ups 200m Run MetconRest 3 min 3RFT 30 DU 15 Double DB Snatch 30 DU 15 DB PC (Time)30 Double Unders 15 Double DB Snatch 35/20 30 Double Unders 15 DB Power Cleans 35/20 14 min cap Very forearm heavy workout today, break up sets to keep your grip fresh-ish. You may have notes from this workout done in the past - we

BurgFit 5/4/22Warm-upCoaches Choice10-15 minutes coaches choiceMetconE3for15 15 PU 10 Cal Ski 5 HSC (5 Rounds for reps)Every 3 minutes for 15 minutes (5 rounds) 15 Pull-ups 10/8 cal ski 5 Hang Squat Cleans 50/35 Score each round's time Lats will get tired, try to hold onto the bar as long as you can for 3 rounds, last two rounds, manage what you can to get it done with. Athletes will want to get 30s to 1 min of rest! Rx+: C2B 15/10 cal Int: Assisted Pull Ups 35/20 Scaled: Ring Rows 20/10 MetconDirectly into : E3MOM15 15 Cal Bike

BurgFit 5/2/22Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT Ladder 70 Situps 60 Cal Row 50 BSU 40 PU 30 BJO 20 BP 10 SHSPU (Time)For Time: 70 Situps 60/48 cal row 50 DB Box Step Ups 50/35 (Single DB in any position) 40 Push Ups 30 Box Jump Overs 24"/20" 20 Burpees 10 Strict HSPU 20 Burpees 30 Box Jump Overs 40 Push Ups 50 DB Box Step Ups (Single DB) 60/48 cal Row 70 Situps 35 min cap Full body pump, keep sets small and fast if you have to break it up

BurgFit 4/29/22Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT Run 30-20-10 TTB KBS (Time)For Time 30-20-10 Toes to Bar KettleBell Swings 53/35 *400m Run at the top of each round (Starts with run)* 100m = 1 rep 14 min cap Int: Toes to eyes 35/25 Scaled: Hanging Knee Raise or Toes to Rig 25/18 Butts and Guts, forearms will be fatigued if you hit big sets, use the run to recover your arms! If you plan on breaking up sets. Do it from the beginning (think sets of 10 for TTB, and 10+ on the KB Swings)MetconRest 3 min FT Run

BurgFit 4/27/22Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP8 10 SBS 100m Sandbag Carry 25ft HSW (AMRAP - Rounds and Reps)AMRAP 8 10 Sandbag Squats 100/80 100m Sandbag Carry 25ft HSW Rx+: 150/100 Int: 80/60 3 Wall Walk Ups Scaled: 2 Wall Walk Ups or 50ft Bear Crawl Midline will be challenged for HSW under fatigue. Sandbag carries should be done unbroken or 2 sets max. Every 50m = 1 Rep (Sandbag Carry) Every 5ft = 1 Rep (HSW)MetconRest 2 min FT Ladder 50 Squats 80 DU 400m Run 40 Push Ups 20 SBC (Time)50 Air Squats 80