Virtual Coaching

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 6/4/2020Warm-upCoaches Choice10-15 minutes coaches choiceSkillSuperset Rest 2 minutes between sets. Score TOTAL pushups. 16 min to perform Bent Over Row (4x10)Push-ups (Max Rep Push Ups)Metcon4RFT 10 DB Step Overs 10 Renegade Rows (Time)4 Rounds for Time 10 DB Step Overs 50/35 24"/20" 10 Renegade Rows (Total) 16 min cap INT: 35/20 BEG: 20/10 Step Ups

CrossFit 6/3/2020Warm-upCoaches Choice10-15 minutes coaches choiceSkillE2MOM Snatch + OHS (E2MOM 1 Complex)E2MOM Every 2 minutes perform one complex of: Snatch + OHS @ ~70%14 minutes Metcon4RFT Run Situps Thrusters Pullups (Time)4 Rounds For Time 200m Run 20 Situps 15 Thrusters 95/65 10 Kipping Pullups 20 min cap Int: 65/55 Banded Kipping Pull Ups Beg: 45/35 Ring Rows

CrossFit 6/2/2020Warm-upCoaches Choice10-15 minutes coaches choiceSkillSuperset 18 min to complete Single Leg Glute Bridge (5 Sets Building )Stiff Leg RDL (5 Sets Building)Metcon50 Cal 50 Box Jump, 25 Cal, 25 Box Jump (Time)50/40 Cal Bike 50 Box Jump Overs 24"/20" 25/20 Cal Bike 25 Box Jump Overs 14 min cap. INT: 40/30 Box Jumps 20"/16" BEG: 30/15 Step Ups/Overs

CrossFit 6/1/2020Warm-upCoaches Choice10-15 minutes coaches choiceSkillMetcon (AMRAP - Rounds and Reps)Strict Cindy for Quality 18 min to complete 9 Rounds 1 round of Cindy: 5 Strict Pullups 10 Pushups 15 Air Squats Score Rounds and Reps completed. Rx+: With Vest Int: 8 Rounds Banded Pullups Elevated/Banded Push Ups Beg: 6 Rounds Ring Rows MetconDsc Devil's Press, Ski (Time)For Time: 10-8-6-4-2 Devil's Press 35/20 200m Ski after each round (Row if ski is not available) 12 min cap Rx+: 50/35Dsc Devil's Press, Ski (Time)For Time: 10-8-6-4-2 Devil's Press 35/20 200m Ski after each round (Row if ski is not available) 12 min cap

CrossFit 5/29/20Asc Weight Run Power Clean Burpee (Time)1 mile run 15 Power Cleans 135/95 20 Burpees Over the Bar 15 Power Cleans 155/105 20 Burpees Over the Bar 15 Power Cleans 185/125 1 mile run 35 min cap INT: 95/65 135/95 155/105 BEG: 800m Run Burpee Step Overs

CrossFit 5/29/20AnnouncementsClick here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Warm-upCoaches Choice10-15 minutes coaches choiceSkillPower Snatch (Heavy Double)15 min to build to a heavy doubleMetconFT Dsc-Asc DL Push Ups (Time)For time: 21-15-9 Deadlifts 135/95 Push Ups 9 min cap Rx+ 185/125 w/ vest INT: 115/85 BEG: 95/65

CrossFit 5/28/20AnnouncementsClick here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Warm-upCoaches Choice10-15 minutes coaches choiceSkillEMOM HSW, DB C+J, Lunge (4 Rounds for reps)EMOM 20 1) 20ft HSW 2) 5 Hang DB Clean and Jerk Per Arm 50/35 3) 20ft Front Rack Walking Lunge (L) 4) 20ft Front Rack Walking Lunge (R) 5) Rest INT: 10ft HSW OR 40ft Bear Crawl BEG: 20ft Bear Crawl Score is reps completed for each round (22 total) Every 5ft = 1 Rep Total per round = 22 reps

CrossFit 5/27/20AnnouncementsClick here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Warm-upCoaches Choice10-15 minutes coaches choiceSkillBarbell Step Ups (15 min to find heavy set of the day )3x10 Barbell Step Ups 20"/14" MetconDSC BBJO DB Snatch (Time)25-20-15-10-5 Burpee Box Jump Overs 24"/20" E4MOM Row 500m Start with 500m Row INT: Burpee Step Overs BEG: Burpee Step Ups 20/10 300m Row 20 min cap

CrossFit 5/26/20AnnouncementsClick here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Warm-upCoaches Choice10-15 minutes coaches choiceSuperset20 min to complete Pull-ups (5x5 )Tempo Pull Ups x020 Count DB Bench press (5x10)MetconASC Bike Cal/Air Squats (Time)15-30-45 Bike Cal Air Squats 8 min cap INT/BEG: 12/24/36 Bike Cal

CrossFit 5/25/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://us02web.zoom.us/j/853657580 Click here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Warm-upCoaches Choice10-15 minutes coaches choiceMetconBert (Time)For Time: 50 Burpees 100 Push Ups 150 Walking Lunges 200 Air Squats 150 Walking Lunges 100 Push Ups 50 Burpees **400m Run between Movements INT/BEG: 75 Push Ups 100 Walking Lunges 150 Air Squats