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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 7/23/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT Dsc Row Pullups , SBC DU , Asc Bike RKB (Time)For Time 25-20-15-10-5 Row Cal (Women cals 20-16-12-8-4) Pull Ups Rest 2 min 15 sandbag cleans over the shoulder 80/60 100 DU 15 sandbags cleans over the shoulder Rest 2 min 5-10-15-20-25 Russian KB Swings 53/35 Bike Cal (Women 4-8-12-16-20) Cap: 36 minutes Score total time Rx+ 100 Drag or 200 DU 70/53 KB 100/80 Sandbag Int: Banded Pullups 1/2 DU or 2x Singles 60/40 35/25 Beg: Jumping Pullups/Ring Rows Singles 40/30

BurgFit 7/21/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconNate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Choose scaling options that allow you to perform each movement unbroken for a few rounds if not all of the rounds. Int: 2 jumping RMU or 4 Ring Dips Elevated HSPU 53/35 KB Beg: Banded Ring Dips DB Presses 35/26 Russian KB SwingMetconRest 5 minutes3RFT 200ft Sandbag Carry, 10 Step-overs (Time)3RFT 200ft Bear Hug Sandbag Carry

BurgFit 7/19/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 400m Runs, 21-15-9 x 3 (Time)For Time 400m Run 21-15-9 Dumbbell Thrusters 35/20 Ab Mat Situps 400m Run 21-15-9 DB Power Clean 35/20 Toes To Bar 400m Run 21-15-9 DB DL 35/20 GHD 36 min cap Score is total time completed 100m = 1 rep Rx+: 50/35 Int: 25/15 Toes To Eyes Weighted Sit Ups 14/10 300m Runs Beg: 20/10 Hanging Knee Raise Abmat Situps 200m Runs

BurgFit 7/16/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP20 20 Situps, DB PC, PU, DB Deadlifts (AMRAP - Rounds and Reps)AMRAP 20 20 Sit-ups 20 DB Power Cleans 35/20 20 Push Ups 20 DB Deadlifts 35/20 *20 Double Unders after each movement Movements should be light and fast, breakup the pushups early into bite size chunks that way you can thank yourself in the later rounds. Rx+: 50/35 Int: 25/15 Elevated Pushups Beg: 20/10 Banded Pushups MetconFT 30-20-10 BJO Cal Ski (Time)For Time: 30-20-10 Box Jump Overs 24/20 Cal Ski (Row if not available) 10 min cap Testing your midline endurance, get faster since the rep scheme

BurgFit 7/14/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconDouble Helen (Time)3 rounds for time of: Run 800 meters 42 kettlebell swings 24 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Scaling Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace. Intermediate Option 3 rounds for time of: Run 800 meters 30 kettlebell swings 18 pull-ups Men: 1.5-pood kettlebell Women: 1-pood kettlebell Beginner Option 3 rounds for time of: Run 600 meters 24 kettlebell swings 15 ring rows Men: 12-kg kettlebell Women: 8-kg kettlebell MetconRest 2 min after cap AMRAP5 Burpees

BurgFit 7/12/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 400m Run 25 TTB .7mi 25 Wallballs (Time)4RFT: 400m Run 25 Toes to Bar .7 mi Bike 25 Wallballs 20/14 35 min cap Legs will be fatigued going from round to round. Pick a scaling option to stay under 3 sets for TTB and 2 or less for wallballs. Int: Toes to Eyes .6 mi 14/10 Beg: Hanging Knee Raise .5 mi 10/6

BurgFit 7/9/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders32 min cap Rx: Box Jumps 24/20 KB weight is 35/25 Wallball 20/14 Barbell 45/35 Int: 20/14 25/18 14/10 Beg: Step Ups Hanging Knee Raise Scale weights to complete 50 reps in 2-3 sets

BurgFit 7/7/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2x 21-15-9 Cal Bike FRL/Cal Ski Alternating DB Snatch (Time)2 Sets 21-15-9 Cal Bike (Women 18-12-8) Double Front Rack Lunge 50/35 DIRECTLY INTO 21-15-9 Cal Ski (Women Cal 18-12-8) Alternating DB Snatch 50/35 15 min cap per set Rest 5 min AFTER CAP then repeat both workouts. SCORE WILL BE SLOWEST SET Int: 35/20 Beg: 20/10

BurgFit 7/5/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon10 AMRAP 9 Burp, 6 HSPU, 3 BMU (AMRAP - Rounds and Reps)10 Min AMRAP 9 Burpees 6 Hand stand push ups 3 bar muscle ups Int: Elevated HSPU C2B Beg: DB Presses 3 Pull-ups or 6 Jumping Pull-ups Shoulders will be fatigued from pressing in all three planes. Transitions should be quick between movements, choose a difficult alternative if scaling bar muscle-ups.MetconRest 5 min 4RFT 500m Row 200m Run 25 Situps (Time)4RFT 500m Row 200m Run 25 Situps 20 min cap 100m = 1 rep Goal is to go fast and treat situps as "rest" Int: 400m