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
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January 2021

BurgFit 2/1/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP16 Max Cal Bike Air Squats (Calories)AMRAP 16 Max Cal Bike Every 2 minutes perform 25 Air Squats Starts with Air Squats MetconRest 3 min AMRAP16 Max Cal Ski 2/1 Rope Climbs (Calories)AMRAP 16 minutes Max Cal Ski Every 2 minutes perform 2/1 Rope Climbs Starts with Rope Climbs Int/Beg: 2x Rope Walk Ups

CrossFit 2/1/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillSnatch Balance (Heavy Double )MetconFT DB 50's Step-overs, snatches, renegade rows (Time)For Time 50 DB Box Step Over 50/35# 24/20" 50 Alt DB Snatches 50 Renegade Rows (total) 15 min Cap 2 dumbbells required for renegade rows and db step-overs. 1 DB required for alt snatches. Renegade row: Int: 35/20 Beg 20/10

Saturday 1/30/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 FT 400m runs, PU, WB, DB Snatch, Bike (Time)Teams of 2 For Time 400M Run together 50 pull ups 400m 100 wall balls 20/15 400m 50 Toe to bar 400m 100 DB snatches 50/35 400m 50 Cal bike Intermediate Jumping Pull Ups 15/10 Knees 2 Chest 35/20 Beginner Ring Rows 10/8 Toes 2 Rig 20/10 Run together, split reps up as necessary.

BurgFit 1/29/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 1mi Bike 500m Row 50 DB Squats (Time)2RFT 1 Mile Bike 500m Row 50 DB Squats 35/20 20 min cap Int: .75 mi 400m Row 25/15 Beg: .5mi 300m Row MetconRest till 23:00 2 RFT T2B, Burpees (Time)2 RFT 30 Toe to Bar 30 Burpees 12 Min CAP INT: knee to chest BEG: toe to Rig

CrossFit 1/29/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capFind heavy back squat in remaining timeCrossFit Games Open 17.5 Scaled (Time)10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time capFind heavy back squat in remaining time WeightliftingBack Squat (Heavy Single)

BurgFit 1/25/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconSki Annie (Time)50-40-30-20-10 Double unders sit ups 25-20-15-10-5 Cals Ski Erg 17Min Cap INT: Half dubs BEG: 40-30-20-10 Half for Ski erg MetconRest 3 min 15AMRAP Run, KBS, SB cleans, SB squats (AMRAP - Rounds and Reps)15Min AMRAP 200M Run 20KB swings 53/35 10 SB cleans 100/80 5 SB squats INT: 35/26 75/50 BEG: 26/18 50/30

CrossFit 1/27/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE7MOM30 30 Cal Bike 20 GHD 5 Complex (5 Rounds for reps)Every 7 minutes for 35 minutes perform: 30/24 Cal Bike 20 GHD 5 Barbell Complex Complex = Power Clean + Hang Clean + Jerk Weight ascends each round . 1)75/45 2)95/65 3) 115/75 4) 135/95 5) 155/105 Score each round individually Rx+: 1) 95/65 2) 115/75 3) 135/95 4) 155/105 5) 185/115 Int: Situps 1)45/35 2)75/45 3)95/65 4) 115/75 5) 135/9 Beg: 24/20 cal Sit ups Same weight across all rounds

CrossFit 1/26/21Warm-upCoaches Choice10-15 minutes coaches choiceSuperset15 min Bench Press (5x5@ +70%)Isometric Ring Row (1s = 1 rep )30s Hold @ top of ring row. Get as parallel to the ground as possible Metcon3RFT 400m Run Single Arm Squat Clean 500m Row Single Arm Squat Clean (Time)3RFT 400m Run 15 Single Arm DB Squat Clean- Left 50/35 500m Row 15 Single Arm DB Squat Clean - Right 20 min cap Int: 35/20 Beg: 20/10 200m Run 300m Row

CrossFit 1/25/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillPullup Cycling/C2B (5x5)15 min for Coaches: -Introduce butterly technique -Efficient kipping -Techniques to get first pullup or chest to barPractice HIGH quality reps! MetconCrossFit Games Open 16.1 (AMRAP - Reps)20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep