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No Sweat Intro | Drop In

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 2/3/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 800 run, 15 strict ring dips, 15 strict HSPU, 1000 row (Time)2 Rounds For Time 800m Run 15 Strict Ring Dips 15 Strict HSPU 1000m Row 15 Strict Ring Dips 15 Strict HSPU Cap: 28min Int: 600m Run Kipping HSPU or elevated strict 800m Row Beg: 400m Run 15 HRPU 15 pike or db Presses 500m RowMetconRest 3 minutes after cap2 Minute Max Air Squat (AMRAP - Reps)In 2 minutes perform max air squats rx+: 80/50# Sandbag (hold any style)

BurgFit 1/31/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 1 mile, WB, BJO, Db Snatch, Burpees (Time)For time 1 Mile run 50 wall balls 20/14 40 bjo 24/20" 30 DB snatch 50/35 20 burpees 800M run 25 Wall balls 20 BJO 15 DB snatch 10 burpees Cap: 40 minutes Scale mile to allow you to complete in 10 minutes or less. Scale all other movements to a difficulty that allows you to perform 10-20 reps per set.

BurgFit 1/29/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon30-20-10 cals Bike dball squats 6-4-2 RC (Time)30-20-10 Cal bike Sand bag squats 100/80 6-4-2 Rope climbs 20 min cap Women perform 24-16-8 cals Int: 20-15-10 (w: 16-12-8 cals) cal bike sandbag 80/60 RC to 12' Beg: 15-10-5 (w: 12-8-4 cals) Sandbag 50/30 12-8-4 Rope Walk-ups MetconRest 5 minutes After cap7RFT 10 cal Row, 20 lunge (Time)7RFT 10/8 cal row 20 walking lunges 12 min cap Beg: 5RFT 8/6 Cals 12 Lunges

BurgFit 1/24/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 25 GHD, 20 cal Row, 15 DB clean (Time)3RFT 25 GHD sit ups 20/16 cal row 15 DB squats cleans 50/35 16 min cap Int: Weighted Sit-ups 26/18 15/12 cal Row 35/20 Beg: Sit-ups 15/12 cal row 20/10 MetconRest 4 minutes AFTER cap5RFT 8 sandbag cleans, 16 burpees (Time)5RFT 8 sandbag cleans 100/80 16 burpees 15 min cap Int: 80/60 12 Burpees Beg: 50/30 12 Sprawls

BurgFit 1/22/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon6-3min AMRAPs (AMRAP - Reps)3 min amrap 20/16 cal bike Max T2B REST 2 Min 3 min AMRAP 20/16 cal bike Max KB Swings 53/35 REST 2 Min 3 min amrap 20/16 cal bike Max BJO 24/20" REST 2 Min 3 min amrap 20/16 cal bike MAx wall balls 20/14 REST 2 Min 3 min amrap 20/16 cal bike Max HSPU REST 2 Min 3 min amrap 20/16cal bike Max devil press 50/35 In each 3 minute amrap, you buy-in with a calorie count and in the remaining amount of time, you perform

BurgFit 1/20/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 15 DB PC, 45 DU, 15 S2OH, 45 DU (Time)4RFT 15 DB power cleans 35/20 45 Dubs 15 S2Oh 45 dubs 15 min Cap Rx+ 50/35s Int: 20/10s 20 Dubs or 90 Singles Beg: 10 DB Power Cleans 20/10 45 Singles 10 S2OH 45 Singles MetconRest 5 minutes AFTER cap5-1 RC, 500m Row (Time)5-4-3-2-1 rope climbs 500M Row between rounds 18 Min cap Ends with last rope climb not with run (Only 4 Rows) Rx+ Legless Int: RC to 12' line Beg: 2:1 Rope Walk-ups 200m Run

BurgFit 1/17/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon12 amrap 100ft sled, 100ft bear hug, 10 man makers (AMRAP - Rounds and Reps)12 minute AMRAP 100ft Forward facing Sled Drag Arms Extended 3-45s/2-45s 100ft Bearhug Sandbag Carry 100/80 10 Manmakers 35/20 Scaled/Int: 2-45s/1-45 20/10 MetconRest 3 minutes15 AMRAP, 400ft sled, 400ft bearhug, 10 Devil press (AMRAP - Rounds and Reps)15 minute AMRAP 400ft forward Sled Drag 3-45s/2-45s 400ft Bearhug Sandbag Carry 100/80 10 Devils Press 35/20 Scaled/Int 2-45s/1-45 50/30 20/10#

BurgFit 1/15/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 400 run, 30 WB, 20 Hang KB Snatch (Time)3RFT 400m Run 30 Wallballs 20/14 20 Hang KB Snatches 53/35 Cap: 18min Snatches do NOT need to be performed alternating but must complete 10 on each arm Rx+ 70/53 Int: 300m Run 15/10 35/26 Beg: 200m Run 10/6 26/18 MetconRest 5 minutes AFTER time capFT 59 cal bike, 40 MBC, 30 jump lunge, 20 KB swing (Time)For Time 50/40 Cal Bike 40 Med Ball Cleans 20/14 30 Jumping Lunges 20 KB Swings 70/53 Cap: 12 min Int: 40/32 cals 15/10 53/35 Beg: 30/24 cals 10/6 30 stationary lunges 35/26