Our Response to the COVID-19 Pandemic
No Sweat Intro

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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CrossFit

CrossFit 12/4/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconBurn (Time)Complete in any order: 50 Burpees 75 Box Jumps 24/20 100/80 Cal Bike 125 Russian KBS 70/53 150 Air Squats 300 Dubs Break up reps ANY way you want 35min Cap Int: step-ups 24/20 80/64 cals 53/35 150 Double Unders or 600 Singles Beg: 40 Sprawls 60/48 cals 125 Russian KB 35/26 150 Box Squats 300 Singles

CrossFit 12/2/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillMax Height Box Jump (Distance)Max Height Box Jump10-12 min Metcon4RFT 12 Bar Facing Burpees 6 Deadlifts 500m Ski (Time)4 Rounds For Time 12 Bar Facing Burpees 6 Deadlifts 275/185 500m Ski 20 min cap Rx+: 315/205 Weight Should be unbroken for deadlifts Int: 225/155 Beg: Step Overs 135/95

CrossFit 12/1/20Warm-upCoaches Choice10-15 minutes coaches choiceSuperset18 min Bench Press (5x8 Building )All sets are +50% Single Arm Bent Over Row (5x10)Build to a heavy set of the day MetconAMRAP10 5 Power Snatches 10 OH Lunges 1 RC (AMRAP - Rounds and Reps)AMRAP 10 5 Power Snatches 95/65 10 OH Lunges 1 Rope Climb Int: 75/55 12' Beg: 45/35 Front Rack Lunge 2 Rope Walkups

Saturday 11/28/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor Wod 2 and 3, partners may perform double unders simultaneouslyT3 Part 1 (AMRAP - Rounds and Reps)2 partners work 1 partner rests AMRAP 8min 10 Sync Front Squats 95/65 5 Sync Jerks 25 Double unders (1 Partner performs) Rx+ 135/95 Int: 75/55 12 Double Unders or 50 Single Unders Beg: 45/35 25 Single Unders MetconRest 2 minutesT3 Part 2 (AMRAP - Rounds and Reps)AMRAP 8 10 Sync Single arm DB Thruster 50/35 5 Sync TTB 25 double unders (2 Partners perform) Int: 35/20 12 Double Unders or 50 Single Unders Beg: 20/10 25 Single UndersMetcon2 minute RestT3 Part 3

CrossFit 11/27/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 100 cal 150 KBS 200 WB 150 Goblet 100 cal ski (Time)Teams of 2 100 Cal Bike 150 KB Swings 53/35 200 Wallballs 20/10 150 Goblet Squats 53/35 100 Cal Ski 1 partner is running 200m, the other is chipping away at the chipper 35 min cap Int: 80 cal bike 35/20 14/10 80 cal ski Beg: 25/15 10/6