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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 8/9/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 10 BPPU 200m Run 30 KBS 40 WB 50 cal row (Time)3 Rounds for Time 10 Burpee Pull Ups 200m Run 30 Kettlebell Swings 53/35 40 Wallballs 20/14 50/40 Cal Row/Ski Rest 90s between rounds 100m = 1 rep 38 min cap Break up sets into bite size chunks so you can finish each round quickly. Burpee Pullups: Rx+: 30/20 Int: Burpee Jumping Pull Up 35/25 14/10 Beg: Sprawl Ring Row 10/6 40/32 cal row

BurgFit 8/6/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP 15 25 Cal Bike 50 Box Step Overs (AMRAP - Rounds and Reps)AMRAP 15 25/20 Cal Bike 50 Box Step Overs 24/20 Bike can be at a more aggressive pace, step overs should get hard around 30 reps in. Int/Beg: 20/16 Cal Bike 20"/16" Metcon10-1 Sandbag Squats 200m Run (Time)10-1 Sandbag Squats 100/80 (on shoulder) 200m Run after each round 15 min cap 100m = 1 rep This is a running workout with some squatting thrown in, sandbag squats should be done unbroken. Rx+: 150/100 Int: 80/60 Beg: 50/30

BurgFit 8/4/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconYou will perform each workout two times, alternating WODs. Rest 2 minutes after each WOD. Score total reps from each portion of the workout respectively (if you got 20ft HSW in set 1 and 25ft in set 2, your score is 9 reps AMRAP5 750m Ski 16 DB Snatch Max HSW (AMRAP - Reps)AMRAP 5 750m Ski 16 DB Snatches 50/35 Max Distance HSW remaining time Sprint, looking for a few good attempts at HSW 5ft = 1 rep Rx+: 5ft Increments Int: 35/20 Max HSPU/Elevated HSPu Beg: 500m 20/10 Hand Release Push

BurgFit 8/2/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 21-15-9 KBS KBSDLHP (Time)21-15-9 Kettlebell Swings 70/53 KB Sumo Deadlift High Pull 5 min cap Short and fast hinge dominant workout. Don't let the weight catch up to you, the sumo deadlift high pulls will be the harder movement between the two! Int: 53/35 Beg: 35/25MetconRest 2 min FT 8-16-24 Pistols DU (Time)For Time: 8-16-24 Pistols 2x Double Unders (16-32-48) 8 min cap Int: Banded Pistols 8-16-12 DU OR 16-32-48 Single Unders Beg: Pistols to a target MetconRest 2 min FT 100 GHD sit-ups (Time)For Time 100 GHD Sit Ups* 8 min Cap Break up

BurgFit 7/30/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 30-20-10-20-30 DB FR Lunge, SBC BMU (Time)For Time 30 Double DB Front Rack Lunge 35/20 20 Sandbag Over the Shoulder 80/60 10 Bar Muscle Ups 20 Sandbag Over the Shoulder 30 DB Front Rack Lunge 13 min cap Choose a weight on the sandbag that you can consistently keep hitting rep after rep for at least 10 reps. Bar Muscle ups and any scaling for it should be able to get completed in 3 sets or less. Rx+: 50/35 100/80 Int: 25/15 60/40 15 C2B OR 20 Banded C2B Beg: 15/1 20 Jumping Pullups/Ring Rows Metcon600-40-20-40-600 Run WB

BurgFit 7/28/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4x5 min AMRAP Bike TTB Burpees (4 Rounds for reps)4 rounds 5 min AMRAP Buy-in 25/20 cal bike 25 TTB In remaining time Max "X" Movement Rest 2 min between rounds Round 1) Max Burpee Pull Ups Round 2) Burpee Box Jump Overs 24"/20" Round 3) Burpees To Target Round 4) Burpees You want the burpees to become easier in difficulty every round For a Burpee pullup, find a bar that is 6" above your hand when fully extended overhead. Int: Toes to Eyes Step Overs Beg: 20/15 Cal Hanging Knee Raise/Toes to Rig Step UpsMetconat the 30 minute mark begin

BurgFit 7/26/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 2k Row, 150 DU, 1 mile run (Time)For Time 2k Row 150 DU 1 mile run 25 min cap - athlete breaks it up how they want Rx+ Unpartitioned in that order (needs to be confident that they can finish under the time cap) 100m = 1 rep Int: 1.5k Row 75 DU or 300 Singles 1200m Run Beg: 1.5k Row 150 Singles 800m Run MetconRest 3 minutes AFTER capFT 50 Air Squats 50 Abmat Situps (Time)For Time 50 Air Squats 50 Abmat Situps 5 min cap Goal is for quick and fat reps! trying to go

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