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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CrossFit 8/20/19Warm-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)

Barbell Club 8/19/19Warm-upWarm Up - Shoulders2 minutes on bike/rower/ski 2 Rounds 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded Good Mornings 10 Banded OHSSupersetBanded KB Bench Press (5x5 )Using a red band (if possible), hang a KB from each side of the barbell. If available, use the bamboo barDont begin superset until you have established a starting weight considered heavy.Bottom Up KB Press (5x7/arm)Hold the KB upside down while standing. Control the KB and strict press to overhead. Squeeze your core and focus on shoulder stabilityWeightliftingBack Squat (Heavy set of 3)

BurgFit 8/19/19Warm-upwarm up 400 pu,AS,WM,TS400 Run 2 Rounds 10 Push ups 10 Air squats 10 Windmills 10 toy soldiers MetconRunning Clock 0:00-12:00 30-20-10 Cal Row GHD Sit Ups 12:00-15:00 Rest 15:00-25:00 15-10-5 Cal Bike Single Arm OH Squat 50/35 25:00-28:00 Rest 28:00-35:00 10-8-6 Reverse Pedaling Cal Bike Wall Walk Ups 30-20-10 Cal Row. GHD (Time)For Time 30-20-10 Cal Row (F 24-16-8) GHD Sit-ups Int: Weighted Sit-ups 25/15 plate Beg: 20-14-8 Cal Row Sit-ups15-10-5 Cal Bike, SA OHS (Time)For Time 15-10-5 Cal Bike (F 12-8-4) Single Arm OH Squat 50/35 Int: 35/20 Beg: 12-8-4 (9-6-3) Cal Bike 15-10-5 Goblet squats 35/20 10-8-6 Reverse Bike, Wall walks (Time)For time 10-8-6 Reverse Pedaling Cal Bike (same cal count M/F) Wall Walk Ups Int: Wall walk-ups to 45 degrees Beg: Stationary Inchworm to hand release push-up (Start

CrossFit 8/19/19Warm-upWarm-up Squat shoulders2 minutes on the bike then 2 rounds 10 Air squats 10 Push-ups 5 Jumping Air Squats 5 Inch worms 20 second Hang from bar Warm-up Squat shoulders2 minutes on the bike then 2 rounds 10 Air squats 10 Push-ups 5 Jumping Air Squats 5 Inch worms 20 second Hang from bar SkillWallball efficiency https://www.youtube.com/watch?v=qvjpTJQ1zaU https://www.youtube.com/watch?v=WqWJb-ofOE4 Coach led 10 minutes going over tips and tricks to efficient wallballsWallball Shot (Max Unbroken)1 set Max unbroken wallballs If you think you able to string 50+, go to next higher weight. Metcon16 AMRAP 15 C2B, 15 BJO Asc Squat Snatches (AMRAP - Reps)AMRAP 16 minutes 15 Chest-to-bar pullups 15 Box Jump