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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 8/23/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingProwler Push (5x50m )5x50 Meters Build in weight if possible not allowed to stop the sled WeightliftingMetcon (Time)DBall Cleans over the Yoke With a parnter 2 Rounds for time 10 cleans each passing back and forth Rx+ 150/100 RX100/80 REST 1:1 between rounds Set yoke about chest height

Barbell Club 8/22/19Warm-upWarm-up Clean v22 minutes on Bike/Ski/Rower 2 Rounds 10 Muscle Cleans 10 Front Squats 10 Presses in split Jerk stanceWeightliftingPower Clean (5x2 @ 80%+)Weightlifting2 Front squats + 1 Jerk (Weight)Build to todays heavy 2 Front squats + 1 Split Jerk Accessory WorkFront Rack hold (4x 1 minute hold at today's heaviest complex)Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows

Barbell Club 8/21/19Warm-upWarm Up CalAssault,JAS,GM,WL3 Rounds 10/8 Cal Assault 10 Jumping Air Squats 10 Good Mornings 10 second hang from barWeightlifting100m Double Front Rack Carry (5x100m, build if possible)WeightliftingSeated/Standing Sled Pull (5 sets of 1x full length of rope. Build) Attach the line to the sled so it is one straight length. You will then stretch the line out, sit or stand at the opposite side of the sled and pull it to you. This can either be done hand over hand or as a two arm pull. A length pull is a rep.WeightliftingReactive Kneeling

Barbell Club 8/20/19Warm-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 (E2M for 18 minutes 3 snatches)Every 2 minutes for 18 minutes, perform 3 snatches. NO TOUCH AND GO.WeightliftingSnatch Pull (4x3 @ 105% of today's heaviest)Accessory WorkGHD Situps (3x25 reps)

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)