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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 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"

Burgfit 10/11/2019Warm-upWarm Back Shoulders500m Row Then 2 Rounds 10 PassThroughs 10 OHS 10 Goodmornings 10 Russian KB Swings MetconBurgfit Open 20.1 (Time)10 Rounds For Time 8 Double DB Ground to Overhead 35/20 10 DB Facing Burpees over the DB 15 min Cap Scale Weight as necessary Scale to Regular Burpees or Sprawls

Burgfit 10/9/19Warm-upWarm Up 200 Banded good mornings2 rounds not for time 200 meter run 10 banded good mornings 10 band pull-aparts 10 band pass-throughs 10 side lunges (each leg) MetconRest 5 minutes between metcons12 Minute AMRAP Wallballs, KB swings (AMRAP - Rounds and Reps)12 Min AMRAP 30 Wall Balls (20/14) 30 KB Swings (53/35) Int: (14/10) (35/26) Beg: (10) (26/16)15AMRAP cal, HSPU, OH Lunge (AMRAP - Rounds and Reps)15 Min AMRAP 20 Cal Bike 20 Hand stand push ups 50 foot OH walking lunge 53/35 INT: Seated DB press Front rack lunge35/26 BEG: 26/18

BurgFit 10/7/19Warm-upWarm Up Lunges, TS, DD, WM400 Run 2 Rounds for Quality 10 Lunges 10 Toy Soldiers 30 seconds Downward Dog 10 WindmillsMetconE12 for 36, 75 DU, 60ft HSW, 450 ski, 30 T2B, 15 Dball Squat (3 Rounds for reps)Every 12 minutes for 36 minutes 75 Double Unders 60ft Handstand Walk 450m Ski (row is ski is not available) 30 T2B 15 Dball Squats 100/80 Score EACH round Int: 35 Double Unders 30ft HSW 450m Ski 30 toes to eye level 80/60 Beg: 150 Single Unders 120ft Bear Crawl 300m Ski 30 Knee Raises 50/30#

Burgfit 10/04/18Warm-upWarm Up RowlingUp to 10 Frames A frame is rowing as close to 100 meters as possible. Whatever the difference is between you stopping point and 100 is your penalty. Ex. Row to 96 meters. 4 is your penalty. Each frame will have a movement that will need to be completed after each frame Coaches choice to each movementMetconREST 5 MIN BETWEEN WORKOUTSAMRAP 15 WB, HSPU, RC (Time)15 Min AMRAP 15 Wall Balls 20/14 5 Handstand push ups 1 Rope Climb INT: 15/10 elevated HSPU 12 foot climb BEG: 10/8 seated DB press 3 Rope walk ups 3RFT

BurgFit 10/2/19Warm-upWarm-Up Row + 3R GM, SS, IW500 meter Row Then 3 Rounds 10 Weighted Good Morning 25/15 10 Samson Stretch 5 Inch WormsMetcon5RFT 500m ski, 15 KB Snatch L/R, 2+ Bar MU (Time)5RFT 500m Ski 15 KB Snatch R arm 53/35 15 KB Snatch L arm 53/35 2-4-6-8-10 Bar MU Cap: 35 minutes After each round of 500, 15 ,15, perform 2 Bar Muscle Ups. Add 2 to each round. KB Snatch is pulled from the hang position Int: 400m Ski 35/26 C2B Pullups or 1-2-3-4-5 Jumping Bar MU Beg: 300m Ski 18/10 KB or 20/10 DB 2-4-6-8-10 Jumping Pullups or 1-2-3-4-5 pullups

BurgFit 8/30/19Warm-upWarm Up Run, Dubs, WL, IW, TS400m Run 3 Rounds 20 Double Unders 10 Walking Lunges 10 Toy Soldiers 5 Inch WormsMetconMax Reps, 1,2,3 min, DU, DB Snatch (AMRAP - Reps)Running Clock for 12 mins Max Reps 1 minute of Double Unders 1 minute of DB Snatch 50/35 2 minutes of Double Unders 2 minute of DB Snatch 50/35 3 minute of Double Unders 3 minute of DB Snatch 50/35 Int: 35/20 Beg: Singles 20/10Metcon3 minute rest between WODs15 AMRAP DB DL HSC Reverse Lunge (AMRAP - Rounds and Reps)15 min AMRAP 3 DB Deadlifts 3 Hang DB Squat Cleans 3 DB Reverse Lunges (total) Add 3 reps to