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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 01/03/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingBottom Up KB Press (6x4/side Build to HSOD)Hold the KB upside down while standing. Control the KB and strict press to overhead. Squeeze your core and focus on shoulder stabilityWeightliftingBehind the Neck Push Press (Heavy Single)Accessory WorkOverhead Hold (4x30s @ todays heavy BTN Push Press)

Barbell Club 12/31/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSnatch Balance (Heavy double)12 minutes to establish a technically proficient doubleWeightliftingHang Squat Snatch (7x2 @ today's heavy double Snatch balance)Accessory WorkBanded Pallof Press Hold (3x 1 minute / side) HomeworkTuesday 12/30: New Years Eve, No 630 or 730pm Classes Wednesday 1/1: New Years Day, 10am Class ONLY

Barbell Club 12/30/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSumo Deadlift (Heavy 3)Every other minute for 20 minutes, perform 3 reps. Build to a heavy tripleWeightliftingBent Over Row (3x15 reps)(large sets like this should be done focusing more on positioning that weight) Keep the sets UB Accessory WorkStrict Pullups (6x3-5 reps)(L-sit the pull ups if possible)HomeworkTuesday 12/30: New Years Eve, No 630 or 730pm Classes Wednesday 1/1: New Years Day, 10am Class ONLY

Barbell Club 12/27/19Warm-upCoaches Choice10-15 minutes coaches choiceSupersetShoulder Press (6x5 Building )All sets need to at least be 60% or more of 1RM shoulder pressChinese Barbell Row (6x 5 building)Make sure every rep contacts the underside of the bench.Accessory WorkMetcon (Time)100 GHD sit-ups Every time you break/pause, perform 20 reverse hypers note how many times you broke

Barbell Club 12/23/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon12 Days of Christmas Barbell Edition - 2019 (Time)Day 1: Split Jerk Day 2: Thrusters Day 3: Power Snatch Day 4: Front Squat Day 5: Push Jerks Day 6: Deadlifts Day 7: Back Squats Day 8: Bench Press Day 9: Cleans Day 10: Push Press Day 11: Overhead Squats Day 12: Sumo Deadlifts 40 minute time cap Rx 95/65 Rx+ 135/95 Int 75/55 Beg 45/35 Use only one (1) barbell for this wod. You will need to move it into a rack if you choose to use one. Either than that, all movements are from the floor. For this workout, it is

Barbell Club 12/20/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingZercher Squat (Heavy Single)15 minutes to build up to a heavy singleAccessory WorkStationary Sled Pull (5 x 3 lengths )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.5 set of 3 lengths Use rope attachmentsHomeworkTuesday 12/24: 9am - 11am

Barbell Club 12/19/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSnatch Complex (2 power 1 full) (% work)2 Power Snatch+ 1 Full SnatchEvery 90sec for 15min (10 sets) Set 1-2 @60% Set 3-5 @ 70% Set 6-7@75% Set 8-9@80% Set 10: @ 85%WeightliftingOverhead Squat (1 rep w/ 10 second pause at the bottom)HomeworkTuesday 12/24: 9am - 11am open gym only Wednesday 12/25: Christmas day CLOSED Thursday 12/26: Closed Tuesday 12/31: No 630pm or 730pm classes Wednesday 1/1: 10am WOD only

Barbell Club 12/18/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingDeadlift (Heavy set of 5)Double Overhand Barbell Hold (3x Max effort @ 100% of todays heavy deadlift)Score lowest time heldHomeworkTuesday 12/24: 9am - 11am open gym only Wednesday 12/25: Christmas day CLOSED Thursday 12/26: Closed Tuesday 12/31: No 630pm or 730pm classes Wednesday 1/1: 10am WOD only

Barbell Club 12/17/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingHang Clean + Front Squat (Heavy complex of the day)Hang clean + Front SquatSupersetWeighted Glute Bridges (5x5 building)place just your shoulders on a bench starting with your butt on the ground. Have a barbell resting in your hip pocket and drive your hips to the ceiling until your torso is parallel with the ground.Bulgarian Split Squats (5x7/leg)Front rack position w/ barbellHomeworkTuesday 12/24: 9am - 11am open gym only Wednesday 12/25: Christmas day CLOSED Thursday 12/26: Closed Tuesday 12/31: No 630pm or 730pm classes Wednesday 1/1: 10am WOD only