Our Response to the COVID-19 Pandemic
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
Follow Us

February 2020

Saturday 2/29/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 42-30-18 18-30-42 Wallball, Box Jump over Wheel Barrow (Time)Teams of 2 On a running clock For Time 42-30-18 Partner Wallballs 20/14 Alternating Box Jump Overs 24/20 50' Wheel Barrow Walk (per partner) after each round Rest 3 minutes then 18-30-42 Partner Wallballs 20/14 Alternating Box Jump Overs 24/20 50' Wheel Barrow Walk (per partner) after each round (if no wallball targets are available, start with Box jump-overs) Int 15/10# Alternating Box Step-overs 24/20" Beg 10/8 Alt. Box Step Overs 20/16" 25' Wheel Barrow Walk or 50ft Bear Crawl each (relay)

CrossFit 2/28/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetTake 5 minutes to build to the weight you want to use for the barbell rows first and then begin the super set.Bent Over Row (5x8 Reps same weight)Performed with a barbell, NO motion in the torso while performing. Choose a challenging but unbroken set of 8 and use that for all 5 sets. Wide Grip Strict Pullups (5x10 reps)Use a grip about a full hand length wider on each side of your traditional pullup grip.Use a band(s) or ring rows if unable to go unbroken.Metcon21-15-9

BurgFit 2/28/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon21-15-9 Wallball, Db Snatch (Time)30-20-10 Wallballs 15/10 DB Snatches 35/20 Cap: 9 minutes Rx+ : 20/14 50/35 Int: 10/6 20/10 Beg 20-10-5 10/6 20/10 MetconRest 3 minutes AFTER time cap9-15-21 cal bike, HSPU (Time)9-15-21 Cal Bike (W: 7-12-17) HSPU Cap: 9 minutes Rx+ Deficit HSPU (45#/25# on each side) Int: elevated HSPU Beg: 5-10-15 (w:4/8/12) cals bike hand release push-ups MetconRest 3 minutes AFTER time cap7 AMRAP Max Cal Row (AMRAP - Reps)in 7 minutes complete as many calories on the rower as possible. If no rower is available, use a bike (or ski). Note what device used.

Barbell Club 2/27/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting1 Clean + 1 Push Jerk + 1 Split Jerk (Heavy complex of day)Perform 1 clean (any style) 1 push jerk 1 split JerkEvery 2 minutes for 16 minutes (8 sets), perform 1 complex. Build in weight over the course of the 8 sets. WeightliftingTempo Back squats (5x2 @ 60%+ Tempo)Perform 5 sets of 2 back squats with a 3 sec on the way to the bottom hold, and 1 sec hold at the bottom. Build in weight over the course of the 5 sets. All sets must

CrossFit 2/27/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting1/4, 1/2, Full OHS (Heavy set of 3 reps)Start at the top of the OHS, lower down 1/4 of squat depth then back to the top, then half range of motion, back to the top then a full squat. 1 rep = entire complexYes, this is a total of 9 movements per set. You will perform 1 full complex (1/4 ,1/2, full) before moving on to the next rep.MetconFT 500m Row, 30 C2B, 30 HSPU, 30 T2B 500m Row (Time)500M Row 30 Chest 2 Bar 30

BurgFit 2/26/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon30 EMOM Pullups, dubs, v-ups (AMRAP - Rounds)30 min EMOM Min 1: 10 Pull Ups Rx+ C2B Min 2: 50 Dubs Rx+ 75 Dubs Min 3: 10 V-Ups Rx+ V-up Passes If you fail a to complete the movement within the minute, rest the entire next minute V-Up Passes: Start with a medball in your hands,

CrossFit 2/26/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingHang Clean and Jerk (2 reps, 70-80% of 1RM)Take 5 minutes building to your 70-80% of your 1RM clean and Jerk then: Every 2 minutes for 12 minutes perform 2 sets of 1 hang POWER clean and 1 jerk (any style) at 70-80% of your 1RMMetcon3RFT 200m Run, 2 RC, 10 Hang Power Cleans, 15/12 cals Bike (Time)3 RFT 200m Run 2 Rope Climb 10 Hang Power Cleans 135/95 15/12 Cals Bike Cap: 14 minutes Int: 2 RC to 12' 105/75 10/8 cals Beg: 4 Rope Walk-ups 65/45 8/6 cals bike