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No Sweat Intro

Burg CrossFit North is the best fitness facility in the Tyrone area! We are led by our core values of Being humble, Unified, Relentless all while being filled with Gratitude. At Burg CrossFit North, we focus on whole-person health. We want to be the best hour of your day while also supporting you the other 23 hours! In addition to awesome CrossFit classes, we also offer our spin on high-intensity training—BurgFIT. Schedule your No Sweat Intro today!

(727) 205-7551 7490 30th Ave N
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August 2019

CrossFit 8/28/19Warm-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 WeightliftingWith a 24 minute running clock. Snatch Balance (Heavy Single)12 minutes to establish a heavy singleOverhead Squat (Heavy single)12 minutes to establish a heavy singleMetconIsabel (Time)For Time: 30 Snatches, 135# / 95#Cap: 5 minutes Int: 105/70 Beg: 75/55 This is a sprint, choose a weight to allow you to stay under the time cap. HomeworkHook grip and cycling. https://www.youtube.com/watch?v=Twexifzz238 https://www.crossfitxtremeathletics.com/blog/the-art-of-touch-and-go-reps/barbell-cycling Monday: Attend class Tuesday-

BurgFit 8/28/19Warm-upWarm Up Lunges, TS, DD, WM400 Run 2 Rounds for Quality 10 Lunges 10 Toy Soldiers 30 seconds Downward Dog 10 WindmillsMetcon E8M for 32 min, 100m Plate pinch, 15 sandbag, 200m Row, 25 goblet, 30 Russian (4 Rounds for reps)Every 8 mins for 32 mins Each For Time 100m Pinch Plate Carry 25/15 15 Sandbag Cleans 100/80 200m Row 25 Goblet Squats 70/53 30 Russian KB Swings 70/53 Score is Each round for time Int: 100m Plate Pinch 15/10 15 Sandbag cleans 80/50 25 goblet squats 53/35 30 Russian swings 53/35 Beg: 100m Plate pinch 15/10 15 Sandbag cleans 50/30 25 goblet squats 35/26 30 russian swings 35/26

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

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

Barbell Club 8/23/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingProwler Push (5x50m )5x50 Meters Build in weight if possible not allowed to stop the sled WeightliftingMetcon (Time)DBall Cleans over the Yoke With a parnter 2 Rounds for time 10 cleans each passing back and forth Rx+ 150/100 RX100/80 REST 1:1 between rounds Set yoke about chest height

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