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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 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

BurgFit 8/28/19Warm-upWarm Up Lunges, TS, DD, WM400 Run 2 Rounds for Quality 10 Lunges 10 Toy Soldiers 30 seconds Downward Dog 10 WindmillsMetcon E8M for 32 min, 100m Plate pinch, 15 sandbag, 200m Row, 25 goblet, 30 Russian (4 Rounds for reps)Every 8 mins for 32 mins Each For Time 100m Pinch Plate Carry 25/15 15 Sandbag Cleans 100/80 200m Row 25 Goblet Squats 70/53 30 Russian KB Swings 70/53 Score is Each round for time Int: 100m Plate Pinch 15/10 15 Sandbag cleans 80/50 25 goblet squats 53/35 30 Russian swings 53/35 Beg: 100m Plate pinch 15/10 15 Sandbag cleans 50/30 25 goblet squats 35/26 30 russian swings 35/26

Burgfit 8/23/2019Warm-upWarm Up 100 dubs and squat100 double unders 20 walking lunges 20 push ups 10 hip circles 30 seconds bottom of a squatMetconRest 5 minutes after time cap2RFT Box Step Overs + MM (Time)2 Rounds For Time 10 DB Box Step Overs 50/35 10 Man Makers 10 min Cap A Man Maker is a Weighted Burpee with a Renegade Row (each arm) to a DB Cluster Rx+: Icon Man Makers (Burpee with Renegade Row to a DB Cluster finishing with a stationary lunge (each leg)) Intermediate: 35/20 Beginner: 20/10 Modified Man Maker* *Perform a Sprawl with a Renegade Row (each

BurgFit 8/21/19Warm-upWarm 400 run, pass, Kip, Lunge, Jump squat400m Run or Row then 2 Rounds 10 Pass throughs 10 Kip Swings 10 Lunges 10 Jumping air squatsMetcon2RFT 200m Medball Runs, Sandbag, Wallball, pullups, v-ups (Time)2 RFT 200m Med Ball Run 20/14 10 Sandbag Squats 100/80 200m Med Ball Run 20 Wallballs 20/14 200m Med Ball Run 30 Pull Ups 200m Med Ball Run 40 V-Ups Cap: 35 minutes Int: 15/10 Wallball 80/50 Sandbag 30 Jumping pull-ups 40 Tuck-ups Beg: 10/6 Ball 50/30 Dball 30 Ring Rows 40 Sit-ups

BurgFit 8/19/19Warm-upwarm up 400 pu,AS,WM,TS400 Run 2 Rounds 10 Push ups 10 Air squats 10 Windmills 10 toy soldiers MetconRunning Clock 0:00-12:00 30-20-10 Cal Row GHD Sit Ups 12:00-15:00 Rest 15:00-25:00 15-10-5 Cal Bike Single Arm OH Squat 50/35 25:00-28:00 Rest 28:00-35:00 10-8-6 Reverse Pedaling Cal Bike Wall Walk Ups 30-20-10 Cal Row. GHD (Time)For Time 30-20-10 Cal Row (F 24-16-8) GHD Sit-ups Int: Weighted Sit-ups 25/15 plate Beg: 20-14-8 Cal Row Sit-ups15-10-5 Cal Bike, SA OHS (Time)For Time 15-10-5 Cal Bike (F 12-8-4) Single Arm OH Squat 50/35 Int: 35/20 Beg: 12-8-4 (9-6-3) Cal Bike 15-10-5 Goblet squats 35/20 10-8-6 Reverse Bike, Wall walks (Time)For time 10-8-6 Reverse Pedaling Cal Bike (same cal count M/F) Wall Walk Ups Int: Wall walk-ups to 45 degrees Beg: Stationary Inchworm to hand release push-up (Start