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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Barbell Club

CrossFit 10/24/19Warm-upWarm Up Snatch2 minutes on row/Bike 2 Rounds w/ a bar 5 muscle snatch 5 OHS **slow and controlled, warm up to full depth 5 Snatch BalanceWeightliftingTall Snatch (3 reps)Build to a technically proficient 3 reps. Never dropping the bar.WeightliftingSnatch (E2 for 14 min 3 reps)Every 2 minutes for 14 minutes, perform 3 Snatches (Power or Squat), with a reset after each rep. Build in weight over the course of the 14 minutesAccessory WorkBottom Up KB Press (3x10/ arm)Hold the KB upside down while standing. Control the KB and strict press to

Barbell Club 10/17/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting1 Power Clean + 1 Squat Clean (E2 for 16 min 1 complex)Every 2 minutes for 16 minutes, perform: 1 Power Clean 1 Squat Clean Build in weight over course of 8 sets. WeightliftingSplit Jerk (Heavy 2 from rack)Accessory WorkFront Rack hold (4x 1 min @ 100% of todays heavy 2 Split Jerk)Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows

Barbell Club 10/15/19Warm-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 WeightliftingSnatch Grip Push Press (5x3 Build)(behind the neck) WeightliftingSnatch Balance (5x2)Build to a heavy doubleWeightliftingSnatch (Heavy 2)Build to heavy set of 2 Doesnt have to be touch and go no longer then 10 seconds between lifts

Barbell Club 10/14/19Warm-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 WeightliftingDeadlift (Heavy Single)20 minutes to completeSupersetGlute-Ham Raises (5x5)Seated Box Jump (5x3 Reps)

Barbell Club 10/10/19Warm-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 WeightliftingSnatch High Pull (7x3 Reset after each pull)WeightliftingPocket Squat Snatch (6x2 Building)Deadlift the barbell up. Keeping your shoulders stacked directly over your hips. Drive your knees out into a power position. Then drive your hips upwards, accelerating the bar up and pull yourself under the bar into the bottom of your squat. Do not allow your hips