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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 9/21/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT Ladder 60 WL 50 cal Row 40 WB 30 PU 20 HSPU 100 DU (Time)For Time 60 Medball Lunges 20/14 50 cal Row 40 Wallballs 20/14 30 Pullups 20 HSPU 100 DU 20 HSPU 30 Pullups 40 Wallballs 50 cal row 60 Medball Lunges 35 min cap Int: 14/10 Banded Pullups Elevated HSPU 50 DU OR 200 Singles Beg: 10/6 Jumping Pullups HRPU 100 Singles

BurgFit 9/18/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP8 100m Run 10 DB Snatch (AMRAP - Rounds and Reps)AMRAP 8 100m Run 10 DB Cleans 35/20 Rx+: 50/35 Int: 25/15 Beg: 20/10MetconRest 3 min 3RFT 40 Situps 20 Burpees 2 Rope Climbs 500m Row/Ski (Time)3RFT 40 Situps 20 Burpees 2 Rope Climbs 500m Ski (Row if not available) 25 min cap Int: 12' Rope Climb Beg: 2:1 Rope Walk Ups 300m

BurgFit 9/16/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 27-21-15-9 DB Snatch Wallballs (Time)27-21-15-9 DB Snatch 35/20 Wallballs 20/14 12 min cap Rx+: 50/35 Int: 25/15 14/10 Beg: 20/10 10/6MetconRest 3 min FT 16-12-8-6 Devil's Press Wtd Step Ups (Time)For Time 16-12-8-6 Single Arm Devil's Press 35/20 Weighted Box Step Ups (Single DB) 24"/20" 12 min cap Rx+: 50/35 Int: 25/10 Beg: 20/10 20"/16" Weighted Step Ups - Must have one hand around grip (Open Standard) Single Arm Devil's Press - MetconRest 3 min FT 9-6-3 Sandbag Cleans BBJO (Time)For Time 9-6-3 Sandbag Cleans 100/80 Burpee Box Jump Over 24"/20" 5 min cap Rx+: 30"/24" Int: 80/60 Step Overs Beg: 60/40 20"/16"

BurgFit 9/11/20AnnouncementsNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP16 2 Bar Pull Overs

BurgFit 9/9/20AnnouncementsNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceMetcon8RFT 4 DBC 6 DB

BurgFit 9/4/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP35 10 Devils Press 100 DU 30 TTB 15 Cal Ski 400m Run (AMRAP - Rounds and Reps)AMRAP35 10 Devil's Press 35/20 100 DU 30 Toes to Bar 15 Cal Ski (Bike if not available) 400m Run Int: 25/15 50 DU OR 200 Singles Toes to Eyes Beg: 20/10 100 Singles Toes to Rig 200m Run

BurgFit 9/2/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP8 100ft Front Rack Lunge 50ft HSW (AMRAP - Rounds and Reps)AMRAP 8 100ft Front Rack Lunge 35/20 50ft HSW 5ft= 1 rep Int: 25/15 25ft HSW Beg: 20/10 100ft Bear Crawl MetconRest 4 min AMRAP8 Asc Row Cal Burpees Over Rower (AMRAP - Rounds and Reps)AMRAP 8 2 Cal Row 2 Burpees Over Rower 4 Cal Row 4 Burpees Over Rower

BurgFit 8/31/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT Dsc Run BJO Rope Climbs (Time)For Time 1200m Run 60 Box Jump Overs 24/20 6 Rope Climbs 800m Run 40 Box Jump Overs 4 Rope Climbs 400m Run 20 Box Jump Overs 2 Rope Climbs 32 min cap Int: 3-2-1 Rope Climbs OR 12ft Rope Climbs Beg: 800m -600m - 300m 12 - 8 - 4 Rope Walk Ups MetconRest 3 min 2 min Max Cal Bike (Calories)2 min Max Cal Bike

BurgFit 8/28/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconEach AMRAP the movements get progressively easier, scale to your most difficult option in the first AMRAP and then scale accordingly in the following WODs AMRAP7 3BMU 6 Pistols 9 HSPU (AMRAP - Rounds and Reps)AMRAP7 3/2 BMU 6 Pistols 9 HSPUMetconRest till 10 min AMRAP7 3 C2B 6 Goblet Squats 9 HRPU (AMRAP - Rounds and Reps)AMRAP7 3 C2B 6 Goblet Squats 53/35 9 Hand Release Push Ups MetconRest till 20 min AMRAP10 3 Pull Ups 6 Air Squats 9 Push Ups (AMRAP - Rounds and Reps)AMRAP10 3 Pull