Virtual Coaching

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 6/3/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3-2-1 RFT Asc-Dsc DU Plank SU (Time)For Time: 3 Rounds: 50 Double Unders 60s Plank 20 Situps 2 Rounds: 75 Double Unders 90s Plank 30 Situps 1 Round: 150 Double Unders 180s Plank 60 Situps 25 min cap Int: 2x Singles or 1/2 DU Beg: 1x Singles

BurgFit 5/29/20AnnouncementsClick here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP 25 sPull Up, Push Up AS Run (AMRAP - Rounds and Reps)AMRAP 25 10 Strict Pull Ups 10 Push Ups 10 Air Squats 200m Run INT: Banded BEG: Ring Rows Rx+ With Vest

BurgFit 5/27/20AnnouncementsClick here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP 10 KBS SU Burpees (AMRAP - Rounds and Reps)AMRAP 10 21 Kettlebell Swings 35/26 15 Sit Ups 9 Burpees Rx+ 53/35MetconRest 3 min AMRAP 12 DB Snatch, Wall Ball, Run (AMRAP - Rounds and Reps)30 DB Snatch 35/20 20 Wallballs 14/10 100m Run Rx+: 50/35 20/14

BurgFit 5/25/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for the BurgFit WOD 9:30 AM: https://us02web.zoom.us/j/853657580 Click here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Warm-upCoaches Choice10-15 minutes coaches choiceMetconBert (Time)For Time: 50 Burpees 100 Push Ups 150 Walking Lunges 200 Air Squats 150 Walking Lunges 100 Push Ups 50 Burpees **400m Run between Movements INT/BEG: 75 Push Ups 100 Walking Lunges 150 Air Squats

Saturday 5/23/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for this ALL inclusive WOD Saturday 9:30AM https://us02web.zoom.us/j/853657580 Click here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Warm-upWarm-up400m Run then establish a 20ft distance: Toy Soldiers (down) 10 Good Mornings Bear Crawl (back) 10 Wrist Circles in each direction Crab Walk (down) 10 Air Squats Lateral lunge (back)MetconThe first Saturday COVID Wod for all locations and hopefully the last Saturday COVID Wod for all locations!HomeWOD Chipper (Time)Break up reps and order however you'd like

BurgFit 5/22/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for the BurgFit WOD 3:30 PM: https://us02web.zoom.us/j/853657580 Click here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Warm-upWarm-up400m Run 3 Rounds 10 Good Mornings 20 Lateral Hops 10 Lunges 10 Bird Dogs MetconDescending KB Deadlift/Sprawls (Time)25-20-15-10-5 KB Deadlift Sprawl Over Deadlift 15 min cap MetconRest 3 min AFTER you finish Asc Step Ups, Situps (Time)5-10-15-20-25 Step Ups (Total) Situps 8 min cap

BurgFit 5/21/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for the BurgFit WOD 3:30 PM: https://us02web.zoom.us/j/853657580 Click here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Warm-upWarm-up2 min cardio 10 Air Squats 10 Toy Soldiers 10 Butt Kicks 10 Samson Stretch 10 Medball Squats 20 Toy Soldiers 20 Butt Kicks 10 Samson StretchMetconMetcon (AMRAP - Rounds and Reps)AMRAP 12: 10 Wallballs 100m Run MetconRest 5Metcon (AMRAP - Rounds and Reps)AMRAP 12 100m Overhead Carry (50m/arm) 10 Goblet Squats 50m = 1 rep

BurgFit 5/20/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for the BurgFit WOD 3:30 PM: https://us02web.zoom.us/j/853657580 Click here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Warm-upWarm-up400m Run 2 Rounds 15s Side Plank/Side 10 Shoulders Taps 10 Situps 30s Bottom of Squat Hold 10 LungesMetconMetcon (Time)For Time: 20 Single Arm Turkish Sit Ups 40 Sprawls 60 Alternating Lunges 80 DU 100 Situps 80 DU 60 Alternating Lunges 40 Sprawls 20 Single Arm Turkish Situps 26 min cap

BurgFit 5/19/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for the BurgFit WOD 3:30 PM: https://us02web.zoom.us/j/853657580 WOD Stimulus https://www.youtube.com/watch?v=0jlAMtAOR1M Click here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Warm-upWarm-up2 min cardio 2 Rounds: 30 Plank Shoulder Taps 20 Good Mornings 20 Air Squats MetconMetcon (Time)4RFT: 20ft HSW 20 KB Swings 10 S2OH (5/arm) 10 Mountain Climbers (1-1-2-2) 12 min cap MetconRest 3 min Metcon (Time)2 RFT: 25 Box Dips 25 Box Jumps 10 min cap