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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 1900 13th Avenue North
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CrossFit

CrossFit 11/20/19Warm-upCoaches Choice10-15 minutes coaches choiceSkillMetcon (4 Rounds for reps)EMOM x16 1-50 Dubs 2- 50 sec Dball bear hug 3- 5 bar muscle ups 4- Rest 1 second = 1 rep Int: Scale to options that allow you to stay under 45-50s a movement Metcon2 WOD 21-15-9 Bike DB PP, 15-12-9 Cal Bike, Ring dip (Time)21-15-9 (W18-12-6 for bike) Cal bike DB Push Press 50/35’s 10 Min Cap REST 3 Min after finish then directly into 15-12-9 (W: 12-9-6 for bike) Cal Bike Ring dips 7 Min Cap Int 35/20s assisted Ring dips Beg: 15-12-9 rep Cal bike DB PP 20/10 10-8-6 Cal Bike Ring Push-ups HomeworkAll locations will be

CrossFit 11/16/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 2RFT Filthy 50 (Time)Teams of 2 2 RFT 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders Break reps up as needed between both athletes. Use an empty bar for good mornings if all GHDs are in use. Scale movements as needed

CrossFit 11/15/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingFront Squat (E2 for 10 min 5 reps @ 70%)Every 2 minutes for 10 minutes (5 sets), perform 5 front squats at 70% of your 1RM. Metcon4RFT 500 Row, 14 T2B, 4 Bar MU (Time)4RFT 500M Row 14 toe to bar 4 Bar muscle up 17 Min cap Int: 500m Row 14 Toes to eye level 8 C2B or 4 Jumping Bar MU Beg: 300m Row 14 Knees to chest 8 Jumping Pullups or 4 Pullups

CrossFit 11/14/19Warm-upCoaches Choice10-15 minutes coaches choiceSkillDeath by 10 Meters (Distance)First Minute - 10 Meters Second Minute - 20 Meters Third Minute - 30 Meters etc. Keep adding 10 meters until you fail to complete the total distance with that one minute. Performed on a 10m TrackMetconFT 75 HSPU EMOM 7 BJO (Time)For Time 75 HSPU EMOM 7 box jump overs 24/20 At 3.2.1. go begin with 7 Box jump overs then continue onto HSPU for the remaining amount of time in the minute. Continue this for every minute until you have completed 75 HSPU

CrossFit 11/13/19Warm-upCoaches Choice10-15 minutes coaches choiceSuperset15 minutes to completeBench Press (5x5 @ 65% +)Ring Dips (5x10)MetconFT Asc Dsc Snatch, Burpee, KB Swing, Bike (Time)For Time 15 Snatches 135/95 20 Burpees 25 KB swings 53/35 30/24 Cal Bike 25KB swings 20 Burpees 15 Snatches 135/95 16 min cap Int: 105/75 KB 35/26 Beg: 15 snatches75/55 20 Sprawls 25 KB 26/18 20/16

CrossFit 11/12/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingBack Squat (Heavy set of 3)15 minutes to completeMetcon2RFT 800 run, 40 pistols, 20 ghd (Time)2RFT 800M run 60 Double unders 40 alternating pistols 20 GHd sit ups Cap: 20 Min Int: 600m Run 30 Double Unders Assisted Pistols 20 weighted Sit-ups 26/18 KB Beg: 400m Run 60 Single Unders Pistols to a box 20 sit-ups

CrossFit 11/11/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPower Clean (5x3 @ 60%+)10 minutes to completeMetconJack (AMRAP - Rounds and Reps)20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 Rx: Push press 115/85 KB 53/35 Box 24/20 Int: 95/65 35/20 Step-ups 24/20 Beg: 45/35 26/18 KB Step-ups 20/16

Saturday 11/09/2019 OGWarm-upGroup stretch400 meter run Group stretchSkillWorm Practice (Weight)Spend 15 minutes learning how to clean, squat and press the wormMetconT3/4 WC, WSq, WS2OH (Time)Teams of 3 or 4 For Time 400m Relay Run 20 Worm Cleans 400m Relay Run 15 Worm Squats 400m Relay Run 10 Worm S2OH Int 10 Worm Cleans 10 Worm Squats 10 Worm Lunges Beg 200m Relay Run 40 Sandbag Cleans 200m Relay Run 30 Sandbag Squats 200m Relay Run 20 Sandbag S2OH or D-Ball S2OH- Start with the D-Ball on one shoulder, dip and drive the D-Ball over your head to your other shoulder. That's one rep. Repeat the same motion to bring it