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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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Daily WOD

CrossFit 8/27/19Warm-upWarm Bike Squat HSW2 Rounds 15/12 cal Bike 10 lunge and twist 10 Squats with plate out front 15/10 20s Handstand hold Skill16 EMOM Cal Bike, HSW, DU (4 Rounds for reps)Every Minute for 16 minutes Minute 1: 15/12 Cals Bike Minute 2: Max distance Handstand Walk Minute 3: 15/12 Cals Bike Minute 4: Max Double Unders Int: 12/10 cals Max HSW (no 5ft increments required) Max Doubles Beg: 10/8 Max Shoulder Taps (Max Singles) The intended stimulus of this EMOM is to work on advanced gymnastics while under fatigue. Choose a calorie value that you can complete the first round in under 45 seconds. Record total distance

Saturday 8/24/19Warm-upGroup stretch400 meter run Group stretchMetconT2 3RFT Swim, Run, WL, Burpees (Time)Teams of 2 4 Rounds for time swim to buoy and back run 100 Meters synchro Walking lunge back 15 synchro Burpees MetconT2 30AMRAP WB,Sit ups, BOP,BC, SPU (AMRAP - Rounds and Reps)Teams of 2 30 Min AMRAP 50 Partner wall balls 20/14 40 Partner Med ball sit ups 30 Burpees over your Partner (while in plank) 200m Buddy carry 10 Synchronized T2B INT&BEG 15/10 Med ball carry instead of partner Both Run 200 Together Syncro K2E/K2C/T2R

CrossFit 8/23/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingClean (Heavy Single)15 minutes to work up close to max (90-95%).MetconCrossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 35/20 lb Bar-facing burpees (stepping burpees allowed) -12 minute time cap - If you

Burgfit 8/23/2019Warm-upWarm Up 100 dubs and squat100 double unders 20 walking lunges 20 push ups 10 hip circles 30 seconds bottom of a squatMetconRest 5 minutes after time cap2RFT Box Step Overs + MM (Time)2 Rounds For Time 10 DB Box Step Overs 50/35 10 Man Makers 10 min Cap A Man Maker is a Weighted Burpee with a Renegade Row (each arm) to a DB Cluster Rx+: Icon Man Makers (Burpee with Renegade Row to a DB Cluster finishing with a stationary lunge (each leg)) Intermediate: 35/20 Beginner: 20/10 Modified Man Maker* *Perform a Sprawl with a Renegade Row (each

CrossFit 8/22/19Warm-upWarm Up- Row + PVC, WL, AS, WM, SU + Row400 meter row 2 Rounds 10 PVC Passthroughs 10 Walking Lunges 10 Air Squats 10 Windmills 10 Sit-ups WeightliftingSumo Deadlift (1RM)MetconWZAOC 2020 Event #1 (AMRAP - Rounds and Reps)AMRAP 9min 3 Hang Power Snatch 75/55 3 Overhead Squats 30 Double Unders Increase Barbell movements by 3 reps every round Int: 15 Dubs Beg: 45/35, perform back squats in place of OHS HomeworkWeek 1 CrossFit Open Homework Wallball efficiency Monday: Attend class. Watch video if haven't already Tuesday-Thursday: EMOM 10 minutes perform X amount of reps. Add +1 to X each day you complete. Friday: Max unbroken wallballs Rx: 15

CrossFit 8/21/19Warm-upMetconHomeworkWeek 1 CrossFit Open Homework Wallball efficiency Monday: Attend class. Watch video if haven't already Tuesday-Thursday: EMOM 10 minutes perform X amount of reps. Add +1 to X each day you complete. Friday: Max unbroken wallballs Rx: 15 reps Int: 12 reps Beg: 10 repsWallball Shot (HW)