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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 1016/19Warm-upWarm Up CalR, WL, AS, IW20cal Row 2 rounds 10 walking lunges 10 pass throughs 5 Inch wormsMetcon15 AMRAP 20 cal bike, 15 T2B, 10 B (AMRAP - Rounds and Reps)AMRAP 15 minutes 20/16 Cal Bike 15 T2B 10 Sandbag Cleans 100/80 Int: 15/12 cal bike 15 Toes to eye level 10 sandbag cleans 80/60 Beg: 10/8 cal bike 15 Knees to chest 10 sandbag cleans 50/30 Metcon5 minute rest between WODs3RFT 30cal bike, 20 sandbag squats, 10 strict pullups (Time)3 RFT 30/24 Cal Bike 20 Sandbag Squats 100/80 10 Strict Pull Ups 15 min cap Int: 25/20 cal bike 20 Sand bag Squats 80/60 10 Banded Strict Pullups Beg: 20/16 Cal Bike 20

CrossFit 10/15/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5RFT 60 DU, 20 WB, 20 BJO (Time)5RFT 60 Double Unders 20 Wallball 20/14 20 BJO 24/20 200-400-600-800-1000 Ski Cap: 40min Each round, increase ski by 200m Int: 30 DU WB 15/10# Step-overs 24/20 150m Increase Ski by 150m each round Beg: 120 Singles 20 Wallballs 10/6 20 Step-overs 20/16 100m Ski Increase ski by 100m each round HomeworkPick one movement you struggle at and work on it for 10 minutes.

Barbell Club 10/15/19Warm-upBurgener Warm-up20/15 calories on the bike then grab a barbell Coach lead Burgener Warm-up Perform 1 round of 5 of each movements: Hang Snatch pull Hang Snatch high pull Hang muscle snatch Overhead squat Hang squat snatch Full squat Snatch WeightliftingSnatch Grip Push Press (5x3 Build)(behind the neck) WeightliftingSnatch Balance (5x2)Build to a heavy doubleWeightliftingSnatch (Heavy 2)Build to heavy set of 2 Doesnt have to be touch and go no longer then 10 seconds between lifts

CrossFit 10/14/19Warm-upWarm Bike Squat HSW2 Rounds 15/12 cal Bike 10 lunge and twist 10 Squats with plate out front 15/10 20s Handstand hold WeightliftingThruster (Heavy Single from the rack)15 minutes to completeMetcon6RFT 8m HSW, 4RMU, 2 DL (Time)6RFT 8m HSW 4 Ring MU 2 DL 275/185 Cap: 14 minutes Rx+ Strict RMU DL 335/235 Int: 4m HSW or 16 Shoulder taps 4 Jumping MU or 8 C2B Pullups DL 225/155 Beg: 16m Bear Crawl 4 Pullups or 8 Jumping pullups DL 135/95 HomeworkTurn in your CrossFit open scores to https://games.crossfit.com/ Pick a movement that you struggle at and work on it 10 minutes a day.

BurgFit 10/14/19Warm-upWarm Up Bike GB, DB, TS, 2 minutes on Assault Bike (moderate pace) Then 2 Rounds 30 second Glute Bridge 20 Toy Soldiers 10 Dead BugsMetcon5RFT 40 cal Row, 30 MC, 15 Alt DB Snatch, 10 DB Step-up (Time)40/32 Cal Row 30 Mountain Climber (each leg) 15 Alt. DB Snatch 50/35 10 DB Step ups- Goblet Rack 24/20 INT: 35/20# BEG: Reps 30/24 CAL 20 Mountain climbers 10 DB Snatches 20/10 5 Goblet Step ups 20/10# 20/16"

Barbell Club 10/14/19Warm-upWarm-up Posterior Chain v22 minute Row 2 Rounds of 10 3-Point contact Good mornings 10 Stagger stance Good mornings (5/side) 10 Ring Rows 10 Air Squats A 3 point contact good morning, you have a pvc behind you, touching your butt, between the shoulder blades and head. While performing the good morning, do not let any of those 3 points of contact leave the pvc. Do not bend the pvc WeightliftingDeadlift (Heavy Single)20 minutes to completeSupersetGlute-Ham Raises (5x5)Seated Box Jump (5x3 Reps)

Saturday 10/12/19Warm-upGroup stretch400 meter run Group stretchMetconT3 SB carry, BJO, SBC, RC, Bike, C&J (Time)For Time Teams of 3 800M Sand bag carry 100/80 60 Box jump overs 24/20 40 Sand bag cleans 20 Rope climbs 40 clean and jerks 115/85 60 Cal Bike 800M sand bag carry Carry must be done in bear hug position INT: 80/50 step overs 12 Rope climbs 95/65 BEG: 50/30 30 Rope walk ups 75/55

Friday 10/11/2019Warm-upWarm Back Shoulders500m Row Then 2 Rounds 10 PassThroughs 10 OHS 10 Goodmornings 10 Russian KB Swings MetconCrossfit Games Open 20.1 (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutesCrossfit Games Open 20.1 Scaled (Ages 16-54) (Time)10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on burpees Time cap: 15 minutes