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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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CrossFit

Saturday 1/25/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 4RFT 80 cal Assault, 40 HSPU, 20 Bar MU, X Snatch (Time)Teams of 3 4 RFT 80/64 cals Assault Bike 40 HSPU 20 Bar MU X Snatches Rx: 25@115/85 20@135/95 15@155/105 10@185/125 Cap: 35min Scale weights to allow at least 1-2 member of your team to be able to perform the final weight Int 70/56 cals Elevated HSPU 20 Jumping Bar MU or 30 C2B Beg: 60/48 cals 40 Hand release push-ups 20 Pullups or 30 Ring Rows

CrossFit 1/21/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingBack Squat (Heavy set of 5 then % work)15 mins to est heavy 5 Then 4x3 at 95% of today’s 5 (25mins total) MetconRogue Invitational 2020 Online Qual #1 (AMRAP - Reps)AMRAP 10min 1000m Row 75 Thrusters 75/55 Upon completion of the 75 thrusters, go back to the Row Score is total reps completed 1m = 1 rep Int/Scaled: 45/35

CrossFit 1/20/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillMetcon (AMRAP - Reps)EMOM for 16 minutes Even: 8 Strict Pull Ups Odd: 5 Strict T2B Rx+ 8 Strict T2B Int: Assisted Pullups 5 Attempts at Strict T2B Beg: Ring Rows 5 Toes to Rig Metcon21-15-9 HSPU, Snatch (Time)21-15-9 HSPU Snatch 115/85 12 min Cap Rx+ Strict HSPU 155/125 Int: Elevated HSPU 95/65 Beg: Hand Release Push-ups 65/45

Saturday 1/18/20Warm-upGroup stretch400 meter run Group stretchMetconFor Time T3 Deads, T2B, HSPU, Bike (Time)For Time Teams of 3 60 partner deadlifts 315/205 60 Toe to bar 60 Handstand push ups 80 Cal Bike 30 Partner deadlifts 30 Toe to bar 30 HSPU 40 Cal Bike T2B-1 person in Dead hang HSPU- 1 person hold Handstand Cals- 2 ppl holding top of the deadlift 64 and 32 cals for all female team INT: 225/155 knee to chest elevated HSPU BEG: 1 person works at a time toe to rig seated db press

CrossFit 1/17/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillMetcon (4 Rounds for reps)EMOM for 16 min Min 1: 45s Deadhang (hold Rings if pullup bar not available) Min 2: 20 Russian KB Swings 70/53 Min 3: 40ft Goblet Lunge 70/53 Min 4: Rest Try to scale each movement to be able to finish at 45s marker score is total seconds, feet and reps completed per round Int: 30s Dead hang Hold 53/35 KB Beg: 15second dead hang 35/26 KB Metcon7RFT 10 Burpees, 20 sit-ups (Time)7RFT 10 Burpees 20 sit-ups 14 min Rx+ 15 GHDs Int: 7 Burpees 15 Sit-ups Beg: 7 Sprawls 10 Sit-ups

CrossFit 1/16/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSnatch (heavy Single)16 minutes to build to a heavy singleMetcon4RFT 400m run, 10 OHS (Time)4RFT 400m Run 10 OHS 135/95 Cap: 14 minutes scale to a weight that you can complete all reps in all 4 rounds in 2 sets or less Int: 300m Run 95/65 Beg: 65/45 200m Run