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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

CrossFit 3/31/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm 400m Run 2R 10 Pass, 30 plank, 10 WL, 30 HSH400m Run 2 Rounds 10 Passthroughs 30 second plank 10 Walking lunges 30 second Handstand holdSkillMetcon (Time)3 rounds 800m Run Rest 4 minutes between sets Scale distance to be able to complete in 4 minutes or less Cap: 20 minutes Metcon3RFT 10 deadlifts, 10 DB push press (Time)3RFT 10 Deadlifts 10 DB Push Press/arm Cap: 10 min Choose a weight for your deadlift that is challenging but

CrossFit 3/30/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm Up 4Rounds GM,AS,IW, SS4 Rounds Not For Time 5 Good Mornings 5 Air Squats with Pause at Bottom 5 Inch Worms 5 Samson StretchSkillWeighted Good Mornings (7 reps w/ 3 second lowering)Utilizing a Barbell in the back rack, perform a good morning. Take this movement very controlled! Start off very light and only go far enough where you are keeping your back completely flat and hamstrings engaged!Every 2 minutes

Saturday 3/28/20Warm-upWarm-up400m Run then establish a 20ft distance: Toy Soldiers (down) 10 Good Mornings Bear Crawl (back) 10 Wrist Circles in each direction Crab Walk (down) 10 Air Squats Lateral lunge (back)MetconHomeWOD Chipper (Time)Break up reps and order however you'd like to complete. 1 Mile run 100 KB Swings 100 Supermans 100 Weighted Lateral Lunges (50/side) 100m Bear Crawl 100m Crab Walk HomeWOD: For KB Swings and lateral lunges, find a safe item you can swing without damaging it or your surroundings. Only go to eye level. Ex. Laundry detergent, book bag, Cat litter container, etc. Hold in front of you during your lateral

Crossfit 3/27/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-up400 2RDS TS, GM, AS Barbell stretch 400 Run 2RDS 10 Toy soldiers 10 Good mornings 10 Air squats After 2 rounds spend 1 min in bottom of squat with barbell on knees rocking back in forth stetching ankles and knees SkillBack Squat (3xME reps )From the floor 3 Sets of Max Effort reps Rest for 3 minutes between sets. Choose a weight that you could

Crossfit 3/26/20Warm-up400 2RDS TS, GM, SU, PU, BJ400 /2:00 Run 2 rounds 10 toy soldiers 10 Good mornings 10 sit ups 10 push ups 5 broad jumps SkillDeath by Situps (AMRAP - Rounds and Reps)Start minute with 5 sit ups. Add 1 sit up and perform every minute on the minute until failure. 20 min cap. Score is number of completed rounds and reps If you fail, start back at 5 and increase until the time cap. Metcon15 AMRAP PC, S2O, Dubs/ bar hops (AMRAP - Rounds and

Crossfit 3/25/20Warm-up3RNFT JJ, PL, PU, BUR3RNFT 25 jumping jacks 30 sec plank 5 push ups 5 burpees SkillMAX REPS Plank, Push ups (AMRAP - Reps)5 SETS for REPS 10 plank Up Downs ME push ups REST 1 MIN Plank up down starts in push up position lower down to your forearms then return back to your hands that is 1. After 10 go directly into Max Effort push ups. score is total push ups MetconFT 100 Snatches, Burpees (Time)For Time 100 DB snatches 100 DB facing burpees 15 min

CrossFit 3/24/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillClean and Jerk (Practice)Spend 10 minutes building up to a weight that you feel comfortable getting to your back rack.MetconBurg Test #1.0 (Time)For Time 600M Run 21 back squats 185/125 600M Run 15 Front squats 135/95 600M Run 9 Overhead squats 95/65 20 Min CAP RX+-225/155 185/125 135/95 INT:155/105 115/85 75/55 BEG:135/95 95/65 45/35

CrossFit 3/23/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingTest-out!!Olympic Lifting Total (Total Weight)40 minutes to complete both liftsMetconIf finished early4 AMRAP Bike, Max Burpees (AMRAP - Reps)4 Min AMRAP .7 Bike In remaining time Max Burpees Score is total Burpees completed. Beg: .5 miles max Sprawls

CrossFit 3/21/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 2k Row, 15 PC asc weight, 20 Burpees over bar (Time)Teams of 1!!! For Time 2k Row 15 power cleans 135/95 20 burpees over bar 15 power cleans 155/105 20 burpees over bar 15 power cleans 185/125 1 mile run Int: 1.5k Row 15 PC 95/65 20 Burpee Step-overs 15 PC 115/85 20 Burpee Step-overs 15 PC 135/95 1200m Run Beg: 1k Row 15 Hang PC 65/45 15 Sprawls 15 Hang PC 75/55 15 Sprawl 15 Hang PC 95/65 800m Run