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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 1/17/22Warm-upCoaches Choice10-15 minutes coaches choiceMetconE9 for 36, 3 RC, 500m Row, 20 Burpees, 50ft Lunge 20 Bike (4 Rounds for reps)Every 9min for 36min 3 Rope Climbs 500m Row 20 Burpees 50ft double KB Front Rack Lunge 35/20 20/16 Cal Bike This is a short sprint, legs will be fatigued from the lunges into the bike, see if you can sprint to the finish! 100m = 1 rep 5ft = 1 rep Rx+ 53/35s Int: 2/1 Rope Climb to 12' target 500m Row 15 Burpees 26/18# lunge Scaled: 4 Rope Walk-ups 400m Row 15 Sprawls 50ft Walking Lunge

Burgfit 01/14/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetcon27-9 Wallball, Box Step-up* (Time)27-21-15-9 Wallballs 20/14 Box Step Ups 24/20" Cap: 12min Very quad heavy workout, do not be afraid to break up into manageable sets. Rx+: 30/20 Int: 14/10 Sc: 10/6# 20/16" Metcon3min Rest27-9 KB Swing, Sit-up (Time)For Time 27-21-15-9 KB Swing 53/35 Situps Cap: 12min On the KBS make sure to use your hips and not the shoulders. Your mid line will be taxed. Rx+ 70/53 Int: 35/26 Sc: 26/18 Russian Perform 21-15-9-3 Sit-ups Metcon3min Rest3 Min Max Cal Bike (Calories)Do not go out full send, pick an aggressive pace you can hold for 2min then send it for the last min.

Burgfit 01/12/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5 AMRAP Burpees, Single Arm Thruster (4x5 amrap 1of4) (AMRAP - Rounds and Reps)5min AMRAP 5 Burpees Over DB 5 Single Arm Thrusters 35/20 (alternate arms between rounds) These are all sprint style workout, all movements should be done unbroken Rx+: 50/35 Int: Step-overs Sc: 20/10 Normal BurpeesMetcon3min RestAMRAP 5 min 10 Toes to bar, 50 DU(4x5 amrap 2of4) (AMRAP - Rounds and Reps)10 Toes to Bar 50 Double Unders Int: 10 Toes to Eye-level 25 Double Unders Sc: 10 Knee Raises 50 Single UndersMetcon3min RestAMRAP 5 Cal Bike, 5 Sandbag cleans(4x5 amrap 3of4) (AMRAP - Rounds and Reps)5min AMRAP 10/8 cal

Burgfit 01/10/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 4- cal Row, 30 Alt DB Snatch, 20 pullup, 5 Man maker (Time)4RFT: 40/32 Cal Row 30 Alt DB Snatch 35/20 20 Pullups 5 Man Makers 35/20's Rest 3 minutes after you complete a round. Time Cap: 40 min Score total time including rest All four movements are pulling, this will tax your grip. Think smart manageable sets. 3 minutes is enough time for your cardio to recover, but NOT your grip!!! Do not go unbroken Rx+ 50/35s C2B Pull Ups Int: Assisted Pullups Sc: 20/10 DB Ring Rows

Burgfit 01/07/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconBuy In/Out AMRAP6 Wallballs 5RFT Row Situp Sandbag Cleans (Time)On a 34 min running clock AMRAP 6 (0:00-6:00) Wallballs 20/14 Rest 1 min (6:00-7:00) For Time 5 Rounds 400m Row 25 Situps 5 Sandbag Cleans 100/80 20 min cap (7:00-27:00) Rest 1 min (Rest from 27:00-28:00) AMRAP 6 (28:00-34:00) Wallballs 20/14 Your shoulders and legs are going to be fatigued, fight to keep a steady pace Score is Time - Take 1s off for each wallball you did in each AMRAP. For example 75 wallballs in first 6 min, 75 wallballs in second 6 min = 150s

Burgfit 01/05/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconE5MOM15 Burpees Ski Double DB Snatch Burpees (1) (3 Rounds for reps)E5MOM15 8 Burpees 20/16 Cal Ski 10 Double DB Snatch 35/20 8 Burpees Scale to complete each round with 90 seconds rest RX+: 50/35 Int: 20"/16" 25/15 SC: Sprawls 20/10 MetconRest until the 18min markE5MOM15 Burpees Box Step overs DB S2OH Burpees (1) (3 Rounds for reps)8 Burpees 20 Box Step Overs 24"/20" 10 Double DB S2OH 35/20s 8 Burpees Scale to complete each round with 90 seconds rest RX+: 50/35 Int: 20"/16" 25/15 SC: Sprawls 20/10

Burgfit 01/03/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2 RFR - Bike/Walking Lunge - Run/HSW - Bike/RKB - Run/Push Ups (AMRAP - Reps)2 Sets: AMRAP2 12/9 Cal Bike Max Front Rack Walking Lunge 53/35 5ft = 1 rep Rest 2 min AMRAP2 200m Run Max HSW 5ft = 1 rep Rest 2 min AMRAP2 12/9 Cal Bike Max Russian KB Swings 53/35 Rest 2 min AMRAP2 200m Run Max Push Ups Rest 2 min Score TOTAL reps between ALL AMRAPs Single Arm Front Rack Lunge on Left Arm for Round 1, Right Arm for Round 2 Int: 9/6 cal bike 35/25 Front Rack/KB Wall

BurgFit 12/31/21Warm-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 12/29/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon35 AMRAP 500m Ski 50ft HSW 5 RC 100ft OHWL .5mi Bike (AMRAP - Rounds and Reps)35 Min AMRAP 500M ski (Row if not available) 50 FT HSW 5 Rope climbs 100ft Single Arm OH Walking Lunge .5 mi 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 Rx+: 50/35 Int: 25ft HSW (5ft = 1 rep) 3 RC to 12' 25/15 Beg: 300m Ski 100ft Bear Crawl (20ft = 1 rep) 10 rope walk-ups Front Rack Walking

Burgfit 12/27/2021Warm-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 Metcon5 min RESTFT 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: Weighted Sit Ups 20/10 Banded Ring Dips 20/10 Beg: Sit Ups Chair Dips 200m Run between each round