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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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Barbell Club

Barbell Club 11/13/19Warm-upCoaches Choice10-15 minutes coaches choiceSkill10 minutes to completeMax Height Box Jump (inches) (Distance)Perform a stationary vertical jump onto the tallest possible target. ie: plates/boxes/etc.WeightliftingClean Pull (1 Clean Pull + 1 Shrug w/ Pause 7x3)Pause for 2 seconds at the top of the shrug 7x3 build in weight WeightliftingPower Clean (Heavy 3 Touch and Go)

Barbell Club 11/12/19Warm-upCoaches Choice10-15 minutes coaches choiceSkill1 Mile Sled Pull (backwards) (Time)You choose the weight try to aim for a weight that allows you to complete this in under 15 mins (that is a steady walking pace)Accessory WorkMetcon15 Side Plank Dips Left side + :15 side plank hold 15 side plank dips Right side +:15 Side Plank Hold 30 Straight Leg V-Ups + :15 Hollow Hold 1:00 Dead Hang side plank dips:

Barbell Club 11/07/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingTreat as a continuation of the warm-upPress in Snatch (Sots) (5 reps)Every minute for 5 minutes, perform 5 reps. If unable to perform the movement in the bottom of the squat, start in a standing position and work towards lowering into a squat. Only add weight if able to break parallel and perform the movement with ease.WeightliftingOn a running clock, move directly from sots press into Snatch balancesSnatch Balance (Triple)Every 90 seconds for 9 minutes perform 2 Snatch Balances from the rack. add weight but maintain a

Barbell Club 11/06/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingFront Squat Complex (Heavy Complex)1 front squat w/ 3 sec pause 1 1/4 front squat 1 front squat Every 2 minutes for 18 minutes, perform 1 complex. Build in weight to a heavy complex of the day.SupersetChin Up (4x10)Perform strict. Use band if needed to try to go unbrokenBanded Tricep Extensions (4x20)Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.

Barbell Club 10/31/19Warm-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 WeightliftingHang Clean (E2 for 20 min 3 reps)Power or Squat Every 2 minutes for 20 minutes, perform 3 hang cleans, building in weight over the

Barbell Club 10/29/19Warm-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 WeightliftingSlow Pull Squat Snatch (E90 for 9 min % work) Travel at half speed until you hit mid thigh and then accelerate to full speed.Every 90 seconds for 9 minutes perform Set 1: 2@65% Set 2-3: 2@70% Set 3-4: 1@75% Set 5-6: 1@80%WeightliftingSquat Snatch (E2 for 20min 1 rep)Set 1: 80% Set 2-3: 85% Set 4-5: 90% Set 6-10: Heavy Single Over the course of