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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 3/12/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSnatch Complex (1 ground, 2 hang) (Heavy Complex of the Day )1 Snatch from the Ground + 2 Snatches from the Hang20 minutes to work up to heavy complex Can squat or power. WeightliftingSnatch Grip Deadlift (5x5)12 minutes to perform 5x5 @ 120-140% of today's complex

Barbell Club 3/11/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPress from Split Stance (Heavy Set of 4)Setting up in the catch position of the split jerk (knees bent as well) perform a shoulder pressStay low in the catch position, work up to techinical failure. Working on strengthening the catch positionWeightliftingSplit Jerk (Heavy Single)16 minutes to work up to a heavy single. Accessory WorkBanded Pallof Press Hold (2x45s Per Side ) Perform in half kneeling (use this video instead of the above video)

Barbell Club 3/4/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPush Press (Heavy Set of 3 )Work up to a heavy set of 3. After every set, perform 7 hanging scap pulls in between sets. Hold the top of each scap pull for 1 second. 17 min. Accessory Work3 rounds ME Farmer Carry Holds (suicide grip) (3 Rounds for reps)Holding a KB in each hand, with the thumb wrapped on the same side as all of the other fingers. Record EACH time Rx: 70/53 Int/Beg: 53/35 Rest 2 minutes between sets

Barbell Club 3/3/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPress in Snatch (Sots) (EMOM 5 reps for 5 min)Building in weight over 5 minutes WeightliftingSlow Pull Squat Snatch (Heavy Double ) Travel at half speed until you hit mid thigh and then accelerate to full speed.Every 2 minutes for 16 min. Work up to a heavy double.WeightliftingOverhead Squat (Heavy Single )Perform 1 overhead squat with a 3 second descent. Explode out of the bottom. Progressive.

Barbell Club 3/2/2020Warm-upCoaches Choice10-15 minutes coaches choiceSuperset3 Conventional & 3 Sumo Deadlift (Heavy Set of 3 )Build in weight only after completing same weight for both movementsEMOM for 16 min Min1: 3 Conventional deadlifts Min 2: 3 Sumo-deadlifts SupersetHalf Kneeling Chops (4x6 Per Side ) Half Kneeling Lifts (4x6 Per Side )