Our Response to the COVID-19 Pandemic
No Sweat Intro

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 12/4/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 50 DU 10 DB Hang C&J (Time)4RFT 50 Double unders 10 DB Hang clean and jerk per arm 50/35 12 min cap Complete a total of 10 hang clean and jerks per arm per round. May alternate arms as wanted. Int: 25 DU or 100 Singles 35/20# Beg: 50 Singles 20/10# MetconRest 3 min after cap up/down 800m Run, 50 kb swing, 50 pull (Time)800M run 50 KB swings 53/35 50 pull ups 50 KB swings 53/35 800M run 22 Min cap Every 100m = 1 rep Int: 600m Run 35/26s Jumping Pullups Beg: 400m Run 20/10s Ring Rows

BurgFit 12/2/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon35 AMRAP 500 ski, 50 HSW, 5 RC, 50 WL, .5 bike (AMRAP - Rounds and Reps) 35 Min AMRAP 500M ski (Row if not available) 50 FT HSW 5 Rope climbs 50ft walking lunge .5 miles Bike Score rounds + reps Every 100m = 1 rep Every 10ft of HSW or Walking lunge = 1 rep (5ft for int HSW = 1 rep) every .1 miles = 1 rep Int: 25ft HSW (5ft = 1 rep) 3 RC to 12' Beg: 300m Ski 100ft Bear Crawl (20ft = 1 rep) 10 rope walk-ups 50ft Walking Lunge .3 Bike

BurgFit 11/30/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 80 DU, 40 Squats, 20 KB DL (Time)3 Rounds For Time 80 Double Unders 40 Air squats 20 KB DeadLifts 70/53’s 12 Min Cap Int: 40DU 53/35s Beg: 80 Singles 35/20s MetconRest 5 min after cap FT 21 15 9 GHD Ring Dips DB OHS (Time)For Time 21-15-9 GHD Situps Ring Dips Signle Arm DB Overhead Squat 35/20 400m Run between each round 18 min cap Rx+: 50/35 Int: 20/10 Banded Ring Dips Weighted Sit Ups 20/10 Beg: 200m Run between each round

BurgFit 11/25/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 40 cal Row, 80 DB Snatch, 40 cal Row (Time)For Time 40/32 Cal Row 80 DB snatches 50/35 40/32 Cal Row Cap: 15min Int: 35/20 Beg: 30/24 Cal Row 60 DB Snatches 20/10 30/24 Cal Row MetconRest 3 min E6MOM18 (3 Rounds for reps)200m Run 200m Backwards Run 10 Sandbag Cleans 80/60 10 Sandbag Squats 80/60 Cleans can be touch and go Rx+: 100/80 Score each round Int: 60/40 Beg: 400m total

BurgFit 11/23/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5RFT 9 Thrusters, 1 RC (Time)5RFT 9 Thrusters 35/20 1 Rope climb 8 Min Cap Rx+ 50/35s Int: 20/10 1 RC to 12' Beg: 6 Thrusters 20/10 2 Rope Walk-ups MetconRest 5 after cap 3RFT, 20 BJ, 15 Pullups, 30ft HSW (Time)3RFT 20 Box jumps 24/20" 15 pull ups 30ft Hand Stand Walk 12 Min Cap 5ft = 1 rep Int: Step-ups Jumping Pullups 15ft HSW or 6 kick-ups to wall Beg: Step-ups 20/16 Ring Rows 60ft Bear Crawl Metcon50 calories on assault bike (Time)Int: 40 cal Bike Beg: 30 cal Bike

BurgFit 11/20/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4rft med ball wod #2 (Time)4 Rounds for Time 20 med ball Russian Twists 20/15 200 meter Run 20 med ball squats 20/15 200 meter Run 15 min Cap 100m = 1 rep Intermediate: 15/10 Beg: 10/8 100 meter RunMetconRest 3 minutes FT 3-2-1 Rope Climbs DB Walking Lunge (Time)For Time: 3-2-1 Rope Climbs 50ft Front Rack DB Walking Lunge 35/20 after each round 10 min cap 25ft = 1 rep Int: 12ft Climb 25/15 Beg: 2x Rope Walkups 50ft Bodyweight Walking Lunge OR 25 ft DB Walking Lunge 20/10

BurgFit 11/18/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4 x AMRAP5 500m Row 6 Pistols 6 HSPU 9 DBL KB DL (4 Rounds for reps)4 Rounds: AMRAP 5 500m Row In Remaining Time AMRAP 6 Pistols 6 HSPU 9 Double KB Deadlift 53/35 Rest 3 minutes between rounds Score Each Round's TOTAL REPS Rx+: Strict HSPU 70/53 Int: Banded Pistols Elevated 35/25 Beg: To Box/Target HRPU 20/10 DB Deadlift

CrossFit 11/13/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP35 60 DB Snatches 50 Pistols 40 KBS 30 TTB 200m Run 10 BMU (AMRAP - Rounds and Reps)AMRAP35 60 DB Snatches 35/20 50 Pistols 40 KB Swings 53/35 30 TTB 200m Run 10 Bar Muscle Ups Rx+: 50/35 70/53 Int: 25/15 Banded 35/25 Toes to Eyes C2B/Pullups Beg: 15/10 Pistols o a Box 25/18 Toes to Rig Pullups/Ring Rows

BurgFit 11/11/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5rnds 2min amrap BBJO Cals Bike (5 Rounds for reps)5 Rounds 2 Minute AMRAP 15 Burpee Box Jump Overs 24/20 Max Calories Assault Bike Rest 1 Min between AMRAPs Score is calories completed EACH round (logging 5 different scores) Int: 12 Burpee Box jump overs 20/16 Beg: 8 Burpee Step-overs 20/16 Scale to keep burpee box jump overs no more than 80 seconds of your total time per roundMetconRest 5 min 12 AMRAP Dball clean squat carry (AMRAP - Rounds and Reps) 12 Min AMRAP 1-2-3-4-5

BurgFit 11/9/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconAngie found a Rower (Time)For Time 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats 100 Cal Row Cap: 35 minutes Intermediate Partitioned Angie found a Rower 10 Rounds of 10 of each movement Beginner Partitioned Angie found a Rower 10 Rounds of 7 Ring Rows 7 Plate Push Ups 7 Sit Ups 7 Air Squats 7 Cal Row