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No Sweat Intro | Drop In

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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Daily WOD

BurgFit 4/1/22Warm-upCoaches Choice10-15 minutes coaches choiceMetcon7xAMRAP3 200m Run 20 Air Squats Max Devil's Press (7 Rounds for reps)7 Rounds: AMRAP 3 200m Run 20 Air Squats Max Devil's Press 35/20 in Remaining Time Score is Devil's Press EACH round. Rest 1 min between rounds Choose scaling options that allow you to get back to the devil presses with 45s or more in round one. 1 minute rest is minimal so you don't want to go full out sprinting in the first round. Int: 25/15 Scaled: 20/10 100m Run

BurgFit 3/30/22Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 21 WB 15 PU 9 DBSC (Time)4 Rounds For Time: 21 Wall Balls 20/14 15 Pullups 9 Dumbbell Cleans 35/20 16 min cap Choose a scaling option for each movement that if fresh you could complete in 3 sets or less WHILE FATIGUED. Rx+: C2B 50/35 Int: 14/10 Banded 25/15 Scaled: 10/6 Ring Rows Power Cleans 20/10 MetconRest 2 min 16 AMRAP 3k Row, Max HSW (AMRAP - Reps)AMRAP 16 minutes Buy-in 3k Row In remaining time Max distance HSW 5ft = 1 rep Score is the total distance of HSW Cap: 16min Rx+ 5ft minimum increments enforced Int: 2.5k Row Wall walk-ups Sc: 2k Row Bear Crawl

BurgFit 3/28/22Warm-upCoaches Choice10-15 minutes coaches choiceMetconE12MOM36 30 Bike 25 GHD 20 Ski 15 Sandbag Squats (3 Rounds for reps)Every 12 minutes for 36 minutes (3 Rounds) : 30/24 Cal Bike 25 GHD Sit Ups 20/16 Cal Ski 15 Sandbag Squats 100/80 Rx+: 36/30 Cal Bike 24/20 Cal Ski Erg 150/100 Each round should be 10 minutes or less. Scale to be under 10 minutes. SCORE IS TIME FOR EACH ROUND. If you finish below 6 min/round, consider doing Rx+ Int: 24/20 Weighted Situps 20/10 16/12 Cal Ski 80/60 Scaled: 20/16 Situps 12/8 60/40

Burgfit 03/25/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT,MM, burpee, bike, air squat, hspu (Time)For Time Buy-In: 15 Man Makers 50/35 8 Rounds .7 mile Bike 27 Air Squats 9 Handstand Push-Ups Buy Out: 30 Burpees Cap 35min Smooth and steady will win this race. The bike will fatigue the legs but push to keep the air squats in larger sets, think no more than two. Rx+: 70/50 Strict HSPU Int: 35/20 Elevated HSPU Sc: 20/10 .5 mile Bike Strict DB shoulder press

Burgfit 03/23/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 500 row, 50 WL, 5 Bar MU (Time)3RFT 500m Row 50 Walking Lunges 5/3 Bar Muscle-ups 14 Min Cap Stimulus: *Row should be scaled to maintain under 2:30 each round. Gymnastics should be completed unbroken. 100 M Row = 1 Rep Int: 10 C2B or 5 Jumping Bar MU Sc: 300 M Row 30 Walking Lunges 10 Jumping Pull Up/15 Ring Rows Metcon5min Rest15-12-9-6-3 Dball over Shoulder, C2B pullups (Time)15-12-9-6-3 DBall Over Shoulders 100/80 C2B Pullups 12 Min Cap Stimulus: *Smooth is fast, fast is smooth with those DBalls early. Towards the 6 and 3 look to go touch and go if possible.

Burgfit 03/21/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetcondesc ski, thruster* (Time)40-30-20-10 (W: 36-24-16-8) Cal Ski 20-15-10-5 DB Thruster 35/20 15 Min Cap Stimulus: Your majority of calories are in the first two, don’t burn out. Control your breathing on those Cal Skis. Go for unbroken on those thrusters. Rx+: 50/35 Int: 20/10 Sc: 20-15-10-5 (W: 16-12-8-4) Air Squats Metcon3min Rest3RFT 400M Run 50 DB OH WL 10 GHD sit ups/15 abmat sit ups (Time)3 RFT 400M Run 50ft Single Arm DB OH WL 50/35 (25 ft per arm) 10 GHD Sit Ups 15 Min Cap *2:00-2:30 on the 400m, Unbroken on both the OH WL and

Burgfit 03/18/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconLoredo (Time)6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010 Cap: 38min This is a workout designed to challenge bodyweight strength and cardiovascular endurance. The athlete should move fast and breathe heavily for the majority of the WOD. Scaled: 4 Rounds For Time 24 Air Squats 24 Push-Ups 24 Walking Lunges 400 meter Run

Burgfit 03/16/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconE7MOM For 35 Min, 400M Row, 20 BJO, 10 Sandbags, 3 Rope Climbs (5 Rounds for reps)Every 7 Minutes for 35 Min 400M Row 20 Box Jump Overs 24/20 10 Sandbag Cleans 80/60 3/2 Rope Climbs Rx+ 100/80 Sandbag Int: 20/16 60/40 12ft RC Sc: 20/16 Step Overs 40/30 6/4 Rope Walk Ups *Scale to give yourself at least :90 sec rest before the following round. Row should be kept below 2:00 min *Score is time for each round

Burgfit 03/14/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetcon15-12-9-6-3 DB burpees, DB thrusters (Time)15-12-9-6-3 DB burpees 35/20's DB thrusters 12 Min Cap Rx+: 50/35s Int: 20/10 Sc: 20/10 Burpees Without DB Stimulus: *Push the envelope with the 15 and 12 on the Thrusters, maybe breaking them up into 2-3 sets at most *DB Burpee Video: Metcon3min RestAsc T2B, Burpee, Squat each round (AMRAP - Reps)AMRAP 12 minutes 1-2-3-4-5-6-7- etc. T2B Burpees 10 Air Squats after each round Score is total reps completed Int: Toes To Eye Sc: Hanging Knee Raises Sprawls Squats count as reps (1 squat = 1 rep) Stimulus: *Goal is to shoot for a minimum 100 Reps (Round of 10) with whatever scaling

Burgfit 03/11/2022Warm-upCoaches Choice10-15 minutes coaches choiceMetconOpen Workout 22.3 (dumbbells) (Time)FT 21 Pull-Ups 42 Double-Unders 21 Thrusters (20/10) 18 Chest-to-Bar Pull-Ups 36 Double-Unders 18 Thrusters (35/20) 15 Bar Muscle-Ups 30 Double-Unders 15 Thrusters (50/35) Cap: 12min Scaled: FT 21 Jumping Chin-Over-Bar Pull-Ups 42 Single-Unders 21 Thrusters (10/5) 18 Chin-Over-Bar Pull-Ups 36 Single-Unders 18 Thrusters (20/10) 15 Chest-to-Bar Pull-Ups 30 Single-Unders 15 Thrusters (35/20) Cap: 12min CrossFit Games Open 22.3 RX (Ages 16-54) (Time)For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M: 95 lb, then 115 lb, then 135 lb CrossFit Games Open 22.3 Scaled