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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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BurgFit

Burfit 11/11/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconHelton (Time)3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 Burpees In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009 Rx: 50/35 Intermediate: 40/25 Scaled: 400m Run 20 Dumbbell Squat Cleans 25/15 20 Burpees Cap: 38 Minutes

BurgFit 11/06/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconE7F35 500m Row, 20 BJO, 10 Dball Cleans, 3 RC (5 Rounds for reps)Every 7 minutes for 35 Min 500M Row 20 Box jump overs 24/20 10 Sand bag cleans 100/80 3 Rope climbs Goal is to be no longer than 5-6 min per round Int: 400m Row 20 BJO 24/20 (Step-over allowed) 10 Sand bag cleans 80/60 2 RC to 12' line Beg: 300m Row 15 Box Step-overs 20/16 10 Sandbag cleans 50/30 6 Rope Walk-ups

BurgFit 11/04/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon15-12-9-6-3 DB burpees, DB thrusters (Time)15-12-9-6-3 DB burpees 50/35’s DB thrusters 15 Min Cap Rx+: 70/50s Int: 35/20s Beg: 20/10sMetcon5 minute rest after cap3RFT 400M Run 50 DB OH WL 10 GHD sit ups/15 abmat sit ups (Time)3 RFT 400M Run 50 ft DB OH WL 50/35 10 GHD sit ups/15 abmat sit ups Cap: 16 minutes Rx+: KB OH WL 70/53 Int: 35/20 10 Weighted sit-ups 35/20 db (hold on chest) beg: 300m Run 50ft Front rack lunge 20/10

Burgfit 11/01/2019Warm-upWarm Up Run, GB, MC, IW4 Rounds 100m Run 10 Glute Bridges with 10 sec hold at top 10 Mountain Climbers 5 Inch Worms (Speed up the run each round, the last one should be a sprint)MetconOpen 20.4 Burgfit Edition (Time)For time: 30 box jumps 15 clean and jerks, 35 | 20 lb. dbs 30 box jumps 15 clean and jerks, 35 | 20 lb. dbs 30 box jumps 10 clean and jerks, 35 | 20 lb. dbs 30 single-leg squats 10 clean and jerks, 50 | 35 lb. dbs 30 single-leg squats 5 clean and jerks, 50 | 35 lb. dbs 30 single-leg

BurgFit 10/30/19Warm-upwarm up 400 pu,AS,WM,TS400 Run 2 Rounds 10 Push ups 10 Air squats 10 Windmills 10 toy soldiers MetconFT 1 mile run, 50 KB DL, 2k Row, 50 GHD, 3k Bike (Time)For Time 1 Mile Run 50 DB KB deadlifts 70/53 2K Row 50 GHD sit ups/75 sit ups 3K Bike 40 Min cap For all divisions, scale run, row and bike to a time domain under 10 minutes each Int: kb DL 53/35s 50 Weighted sit-ups 35/20 Beg: KB DL 35/26s 50 Sit-ups

BurgFit 10/28/19Warm-upWarm-up Squat shoulders2 minutes on the bike then 2 rounds 10 Air squats 10 Push-ups 5 Jumping Air Squats 5 Inch worms 20 second Hang from bar Metcon3RFT 20 Wallball, 15 pullup, 10 DB Hang Clean (Time)3RFT 20 Wall balls 20/14 15 pull ups 10 DB hang cleans 50/35 12 Min Cap Int: 15/10 Wallball Jumping Pullups 35/20 Beg: 10/6 Wallball Ring Rows 20/10 DB Rest PeriodRest till 15 minute markerMetcon21-15-9 Box jumps HSPU T2B (Time)21-15-9 Box jumps 24/20 Handstand Push-ups Toes 2 Bar Cap: 12 minutes Int: Step-ups 24/20" Elevated HSPU Toes 2 eye level Beg: Step-ups 20/16 DB Presses Knees to chest Rest PeriodRest until the 30 minute marker on the clockMetconFT 50 DB Snatches

Burgfit 10/23/2019Warm-upWarm-Up Row + 3R GM, SS, IW500 meter Row Then 3 Rounds 10 Weighted Good Morning 25/15 10 Samson Stretch 5 Inch WormsMetcon5R Row,Burp 4R DU,SU 3R DB,KBS (Time)5 Rounds 250M row 15 Burpees rest 5 min 4 Rounds 60 Double Unders 30 Sit ups rest 5 min 3 Rounds 1 min DBall hold 100/80 15 Kettlebell Swings 53/35 Intermediate D-ball 80/60 KBS 35/26 Beg D-Ball 60/50 KBS 26/18

Burgfit 10/21/2019Warm-upWarm Up 3rds Row MT Climber Air squat3 Rounds 10 cal row 10 Mt climbers 10 Air squatsMetconLoredo (Time)6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

BurgFit 1016/19Warm-upWarm Up CalR, WL, AS, IW20cal Row 2 rounds 10 walking lunges 10 pass throughs 5 Inch wormsMetcon15 AMRAP 20 cal bike, 15 T2B, 10 B (AMRAP - Rounds and Reps)AMRAP 15 minutes 20/16 Cal Bike 15 T2B 10 Sandbag Cleans 100/80 Int: 15/12 cal bike 15 Toes to eye level 10 sandbag cleans 80/60 Beg: 10/8 cal bike 15 Knees to chest 10 sandbag cleans 50/30 Metcon5 minute rest between WODs3RFT 30cal bike, 20 sandbag squats, 10 strict pullups (Time)3 RFT 30/24 Cal Bike 20 Sandbag Squats 100/80 10 Strict Pull Ups 15 min cap Int: 25/20 cal bike 20 Sand bag Squats 80/60 10 Banded Strict Pullups Beg: 20/16 Cal Bike 20

BurgFit 10/14/19Warm-upWarm Up Bike GB, DB, TS, 2 minutes on Assault Bike (moderate pace) Then 2 Rounds 30 second Glute Bridge 20 Toy Soldiers 10 Dead BugsMetcon5RFT 40 cal Row, 30 MC, 15 Alt DB Snatch, 10 DB Step-up (Time)40/32 Cal Row 30 Mountain Climber (each leg) 15 Alt. DB Snatch 50/35 10 DB Step ups- Goblet Rack 24/20 INT: 35/20# BEG: Reps 30/24 CAL 20 Mountain climbers 10 DB Snatches 20/10 5 Goblet Step ups 20/10# 20/16"