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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 10/9/19Warm-upWarm Up Squat 23 Rounds 10 Calories on Rower 10 Good Mornings 10 Monster band squats 10 Walking Lunges For banded squats, place band just above knees and forcibly try to resist the band to maintain proper positioning WeightliftingFront Squat (EMOM10 8@50%)WeightliftingHang Power Clean (Mini WOD)Every 4Min For 20Min 7 Burpees 7 Hang Power Cleans @60-70% 3 Min Cap Each Round Accessory WorkMetcon (Time)50 GHD Sit Ups 5 min Cap *If you think you can do 50 GHD Sit Ups UB, upgrade to 100 GHD Sit Ups for time Rx+: 100 GHD sit-ups

Barbell Club 10/8/19Warm-upWarm up Shoulders v22 minutes on bike/rower/ski 2 Rounds 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded Overhead Pull Aparts 10 Banded OHSWeightliftingThruster (Heavy Double)WeightliftingPush Press (Heavy Single)Accessory WorkTall Jerk (Stay Light, pause in catch, Single rep)Start with the Barbell at Forehead Level Raise up to you toes (Ball of Foot) Drop Immediately under the bar into a split jerk There should be no driving motion once in the top position and absolutely no press out once in the catch. Start Light!!WeightliftingSplit Jerk (Heavy Single)

Barbell Club 10/7/19Warm-upWarm-up core, posterior, burpees2 minutes rowing or ski-erg then 2 rounds 20 second plank hold 10 weighted good mornings 25/15 10 Walking Lunges 5 BurpeesWeightliftingDeadlift (% work)7@65%, 5@75%, 3@85% 7@75%, 5@85%, 3@90% 3@85%, 2@90%, 1@95%+ 25 mins to complete Accessory WorkSupersetGHD Kayak Rows (3x10/side AHAP)Assume the same position as GHD sit ups. Starting with a PVC lean back so your core is fully engaged. Paddle with the PVC like you would a kayak. build up if form is perfect (15lb trainer bar, 15kg bar, 20 kg bar)Dball Hold (3x 90s Hold Build AHAP)1 second = 1 rep

Barbell Club 10/4/19Warm-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 WeightliftingSquat Snatch (EMOM for 30 min)EMOM for 30 minutes 1 Squat Snatch Build to a heavy snatch Goal is to not hit your maximal lift by minute 18 Strategize and note all weights (both successful and unsuccessful) in notes Ex 65, 75, 85, 95, 135, 145f, 145, 155, 165f … (f is for failed lift)

Barbell Club 10/3/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingHalting Clean (Heavy 2, reset between reps)Pull the bar to below the knee, pause for 2 seconds Then drive through the 2nd pull and clean the barbell WeightliftingSquat clean from blocks (above the knee) (Heavy Triple, quick reset)Accessory WorkFront Rack hold (3 x 1 minute)Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows3x1 min front rack hold at 110% of today’s triple from the blocks

Barbell Club 9/27/19Warm-upWarm Back Shoulders500m Row Then 2 Rounds 10 PassThroughs 10 OHS 10 Goodmornings 10 Russian KB Swings WeightliftingLog Shoulder Press (5x5 reps)Place Log in front rack position and then perform a shoulder press variant. Use Axle Bar if Log is unavailable.SupersetBulgarian Split Squats (4x5/leg)Single-Legged Double KB Romanian Deadlift (4x7/leg)