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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.

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CrossFit

CrossFit 11/17/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor today's workout, pressing movement should progressively get "easier" between metcons, while pulling motion becomes more difficult. Scale each workout thinking about what movement will follow in the next metcon! AMRAP8 10 HSPU 6 CTB (AMRAP - Rounds and Reps)AMRAP 8 10 HSPU 6 Chest To Bar Int: Elevated Pullups/Banded Beg: DB Press 20/10 Jumping Pull Ups MetconRest 3 min AMRAP 8 10 Deficit Push Ups 4 sPU (AMRAP - Rounds and Reps)AMRAP 8 10 Deficit Push Ups 25/10 4 Strict Pull Ups Int: Push Ups 2 sPU Beg: Elevated

CrossFit 11/16/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBox Squat (5x5 Progressive)16 min Box Height should be either just at or above parallel - take note of box height when recording scores in notes as well as your jumps. Metcon4RFT 10 Hang Power Cleans 400m Run Asc Weight (Time)4 Rounds For Time 10 Hang Power Cleans 400m Run Round: 1) 95/65 2) 135/95 3) 155/105 4) 185/125 16 min cap Put weight outside of bar to make weight changes quick! Rx+: 135/95 155/105 185/125 205/145 200m = 1 rep Int: 75/55 95/65 135/95 155/105 Beg: Same weight across all sets

CrossFit 11/16/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBox Squat (5x5 Progressive)16 min Box Height should be either just at or above parallel - take note of box height when recording scores in notes as well as your jumps. Metcon4RFT 10 Hang Power Cleans 400m Run Asc Weight (Time)4 Rounds For Time 10 Hang Power Cleans 400m Run Round: 1) 95/65 2) 135/95 3) 155/105 4) 185/125 16 min cap Put weight outside of bar to make weight changes quick! Rx+: 135/95 155/105 185/125 205/145 200m = 1 rep Int: 75/55 95/65 135/95 155/105 Beg: Same weight across all sets

CrossFit 11/16/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBox Squat (5x5 Progressive)16 min Box Height should be either just at or above parallel - take note of box height when recording scores in notes as well as your jumps. Metcon4RFT 10 Hang Power Cleans 400m Run Asc Weight (Time)4 Rounds For Time 10 Hang Power Cleans 400m Run Round: 1) 95/65 2) 135/95 3) 155/105 4) 185/125 16 min cap Put weight outside of bar to make weight changes quick! Rx+: 135/95 155/105 185/125 205/145 200m = 1 rep Int: 75/55 95/65 135/95 155/105 Beg: Same weight across all sets

CrossFit 11/16/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBox Squat (5x5 Progressive)16 min Box Height should be either just at or above parallel - take note of box height when recording scores in notes as well as your jumps. Metcon4RFT 10 Hang Power Cleans 400m Run Asc Weight (Time)4 Rounds For Time 10 Hang Power Cleans 400m Run Round: 1) 95/65 2) 135/95 3) 155/105 4) 185/125 16 min cap Put weight outside of bar to make weight changes quick! Rx+: 135/95 155/105 185/125 205/145 200m = 1 rep Int: 75/55 95/65 135/95 155/105 Beg: Same weight across all sets

CrossFit 11/16/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBox Squat (5x5 Progressive)16 min Box Height should be either just at or above parallel - take note of box height when recording scores in notes as well as your jumps. Metcon4RFT 10 Hang Power Cleans 400m Run Asc Weight (Time)4 Rounds For Time 10 Hang Power Cleans 400m Run Round: 1) 95/65 2) 135/95 3) 155/105 4) 185/125 16 min cap Put weight outside of bar to make weight changes quick! Rx+: 135/95 155/105 185/125 205/145 200m = 1 rep Int: 75/55 95/65 135/95 155/105 Beg: Same weight across all sets

CrossFit 11/16/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBox Squat (5x5 Progressive)16 min Box Height should be either just at or above parallel - take note of box height when recording scores in notes as well as your jumps. Metcon4RFT 10 Hang Power Cleans 400m Run Asc Weight (Time)4 Rounds For Time 10 Hang Power Cleans 400m Run Round: 1) 95/65 2) 135/95 3) 155/105 4) 185/125 16 min cap Put weight outside of bar to make weight changes quick! Rx+: 135/95 155/105 185/125 205/145 200m = 1 rep Int: 75/55 95/65 135/95 155/105 Beg: Same weight across all sets

CrossFit 11/16/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBox Squat (5x5 Progressive)16 min Box Height should be either just at or above parallel - take note of box height when recording scores in notes as well as your jumps. Metcon4RFT 10 Hang Power Cleans 400m Run Asc Weight (Time)4 Rounds For Time 10 Hang Power Cleans 400m Run Round: 1) 95/65 2) 135/95 3) 155/105 4) 185/125 16 min cap Put weight outside of bar to make weight changes quick! Rx+: 135/95 155/105 185/125 205/145 200m = 1 rep Int: 75/55 95/65 135/95 155/105 Beg: Same weight across all sets

CrossFit 11/16/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBox Squat (5x5 Progressive)16 min Box Height should be either just at or above parallel - take note of box height when recording scores in notes as well as your jumps. Metcon4RFT 10 Hang Power Cleans 400m Run Asc Weight (Time)4 Rounds For Time 10 Hang Power Cleans 400m Run Round: 1) 95/65 2) 135/95 3) 155/105 4) 185/125 16 min cap Put weight outside of bar to make weight changes quick! Rx+: 135/95 155/105 185/125 205/145 200m = 1 rep Int: 75/55 95/65 135/95 155/105 Beg: Same weight across all sets

CrossFit 11/16/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBox Squat (5x5 Progressive)16 min Box Height should be either just at or above parallel - take note of box height when recording scores in notes as well as your jumps. Metcon4RFT 10 Hang Power Cleans 400m Run Asc Weight (Time)4 Rounds For Time 10 Hang Power Cleans 400m Run Round: 1) 95/65 2) 135/95 3) 155/105 4) 185/125 16 min cap Put weight outside of bar to make weight changes quick! Rx+: 135/95 155/105 185/125 205/145 200m = 1 rep Int: 75/55 95/65 135/95 155/105 Beg: Same weight across all sets