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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

Saturday 10/12/19Warm-upGroup stretch400 meter run Group stretchMetconT3 SB carry, BJO, SBC, RC, Bike, C&J (Time)For Time Teams of 3 800M Sand bag carry 100/80 60 Box jump overs 24/20 40 Sand bag cleans 20 Rope climbs 40 clean and jerks 115/85 60 Cal Bike 800M sand bag carry Carry must be done in bear hug position INT: 80/50 step overs 12 Rope climbs 95/65 BEG: 50/30 30 Rope walk ups 75/55

Friday 10/11/2019Warm-upWarm Back Shoulders500m Row Then 2 Rounds 10 PassThroughs 10 OHS 10 Goodmornings 10 Russian KB Swings MetconCrossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesCrossfit Games Open 20.1 Scaled (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes

CrossFit 10/10/19Warm-upWarm-up Line DrillsSkill10 minutes to completeMax weight sled drag (Weight)Max weight 100M sled drag with stopping 3x100m buildingMetcon25 EMOM cal bike, cal row, burpee BJO, Run (AMRAP - Reps)EMOMx25 Min 1-12/9 Cal bike Min 2-12/9 Cal Row Min 3- 8 Burpee Box Jump Overs 24/20 Min 4-200M run Min 5- REST Active recovery before week 1 of the open Int: 9/7cal Bike and Row BurpeeStep-overs 20/16 150m Run Beg: 6/5 Bike and Row 6 Burpee Step-overs 100m Run Run is 1 rep for each Meter performed HomeworkSign up for the open!

CrossFit 10/8/19Warm-upWarm 400m run, squat, GM, hang400m Run 2 rounds 10 weighted good mornings 25/15 10 squats with plate out front 20 second hang from bar WeightliftingBack Squat (Heavy Set of 10)15 minutes to build to a heavy set of 10Metcon3RFT 30 Wallball, 20 Burpee, 10 Power Clean (Time)3RFT 30 Wall balls 20/14 20 Burpees 10 power cleans 185/125 Cap: 16 minutes Int: 15/10 WB 135/95 PC Beg: 30 Wallball 10/6 20 Sprawls 10 Power Cleans 95/65 HomeworkSign up for the open!

CrossFit 10/7/19Warm-upBurgener Warm-up20/15 calories on the bike then grab a barbell Coach lead Burgener Warm-up Perform 1 round of 5 of each movements: Hang Snatch pull Hang Snatch high pull Hang muscle snatch Overhead squat Hang squat snatch Full squat Snatch WeightliftingSquat Snatch (Heavy Single)15-20 minutes to build to a heavy single Metcon16 AMRAP 15 C2B, 15 BJO Asc Squat Snatches (AMRAP - Reps)AMRAP 16 minutes 15 Chest-to-bar pullups 15 Box Jump Overs 24/20 10 Squat Snatches 95/65 15 C2B 15 BJO 8 Squat Snatches 135/95 15 C2B 15 BJO 6 SquatSnatches 155/105 15 C2B 15 BJO 4 Squat Snatches 185/125 15 C2B 15 BJO AMRAP Squat Snatches 205/145 Score is total reps completed. Scaled Jumping

CrossFit 10/04/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting20 minutes to completePower Clean (Heavy 3 T&G)MetconCrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP of: 3 Handstand Push-ups 3 Cleans, 185#/125# 6 Handstand Push-ups 3 Cleans, 185#/125# 9 Handstand Push-ups 3 Cleans, 185#/125# 12 Handstand Push-ups 6 Cleans, 185#/125# 15 Handstand Push-ups 6 Cleans, 185#/125# 18 Handstand Push-ups 6 Cleans, 185#/125# 21 Handstand Push-ups 9 Cleans, 185#/125# Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds. CrossFit Games Open 15.4 Scaled (AMRAP - Reps) 8 minutes of: 10 push presses 10 cleans Men push press 95 lb. and clean 115 lb. Women push press 65