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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 1/31/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingAtlas stone over Yoke (Heavy Single then EMOM)Atlas stone over yoke 15 min Build to a heavy single over the yoke (set to belly bottom height) EMOM for 7 min perform 2 reps @ a ball about 70% of the heavy single. If you need to, go to sandbags/dballsAccessory WorkClose Grip Bench (5x12 reps building)

Barbell Club 1/30/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingClean brute complex (Heavy complex then % work)3 deadlifts 3 cleans 3 hang cleans 3 jerks15 minutes to build to a heavy complex then E3 for 15 minutes perform 1 complex @ 80% of today's heavy complexAccessory WorkFront Rack hold (2x 1 minute holds @ 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 1/29/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingShoulder Press (Heavy set of 5 then % work)15 minutes to build to a heavy set of 5 then 4x5 @ 90% of the heavy set of 5Accessory WorkWide Grip Strict Pullups (5x8-10 reps unbroken)Use a grip about a full hand length wider on each side of your traditional pullup grip.

Barbell Club 1/28/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSnatch Balance (2 reps building)EMOM for 10 minutes, building in weight but to a technically proficient double. Catch in the bottom, no riding down.WeightliftingSnatch Complex (2 power 1 full) (Heavy Complex)2 Power Snatch+ 1 Full SnatchEvery 2 minutes for 20 minutes for 1 complex, building in weight over the course of the 10 sets.