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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 9/21/20AnnouncementsNew Scoring SystemNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingDeadlift (1 RM)20

Saturday 9/19/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 Bike, synchro Squats, Run, Burp, T2B, BMU (Time)Teams of 3 100/80 cals Bike 50 synchronized Squats 80/65 cal Bike 400m PVC Run 60/50 Cals Bike 30 Synchronized Burpees 40/35 Cal Bike 20 Synchronized T2B 20/15 Cal Bike 10 Synchronized Bar Muscle-ups Try to pick partners close to your skill level for synchronized movements. Rules for synchronized movements: Squats = All below parallel at the same time and fully standing at the same time 400m PVC run = all 3 team members must hold onto a single PVC together for the entirety of the run Burpees = all

CrossFit 9/18/20AnnouncementsNew Scoring SystemNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceSkillSnatch complex (1

CrossFit 9/17/20AnnouncementsNew Scoring SystemNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceSkillfront rack step

CrossFit 9/16/20AnnouncementsNew Scoring SystemNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceSkillClean and Jerk

CrossFit 9/15/20AnnouncementsNew Scoring SystemNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceSkillSingle Arm Dumbell

CrossFit 9/14/20AnnouncementsNew Scoring SystemNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceSkillDeadlift (E2MOM14 @

Saturday 9/12/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 Burpees, DBS, T2B, PC, S2O (Time)Teams of 2 100 burpees 100 dB snatches 50/35 100 T2B 100 power cleans 95/65 100 shoulder to over head *E4MOM perform cals on the bike All male will perform 20 cal bike Co-ed will perform 18 cals All female will perform 16 cals Split reps as necessary Start with calories on the bike

CrossFit 9/11/20AnnouncementsNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceMetcon9/11 memorial WOD (Time)For Time: 2001

CrossFit 9/10/20AnnouncementsNew Scoring System - Whenever there is a metcon with a time cap, for every rep not completed, you will add one second per rep to the cap and that will be your score. For example, if the metcon was Fran with a 10 min cap and you get capped with 10 reps left, your score would be 10:10. This will help the whiteboard spread and give athletes an opportunity to see how scoring may be in a competition setting. Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingBack Squat (7-5-3)12 minutes to