Our Response to the COVID-19 Pandemic
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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BurgFit

BurgFit 8/05/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT Dsc Row Pullups , SBC DU , Asc Bike RKB (Time)For Time 25-20-15-10-5 Row Cal (Women cals 20-16-12-8-4) Pull Ups Rest 2 min 15 sandbag cleans over the shoulder 80/60 100 DU 15 sandbags cleans over the shoulder Rest 2 min 5-10-15-20-25 Russian KB Swings 53/35 Bike Cal (Women 4-8-12-16-20) Score total time Rx+ 100 Drag or 200 DU 70/53 KB 100/80 Sandbag Int: Banded Pullups 1/2 DU or 2x Singles 60/40 35/25 Beg: Jumping Pullups/Ring Rows Singles 40/30

BurgFit 8/3/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 800m Run 21-15-9 DB Thrusters Situps DB, Squat Clean TTB, DB DL GHD (Time) 800m Run 21-15-9 Dumbbell Thrusters 35/20 Ab Mat Situps 800m Run 21-15-9 DB Squat Clean Toes To Bar 800m Run 21-15-9 DB DL GHD 36 min cap Total Time Score Rx+: 50/35 Int: 25/15 Toes To Eyes Weighted Sit Ups 14/10 Beg: 20/10 Hanging Knee Raise Abmat Situps

BurgFit 7/29/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP20 20 Situps, DB PC, PU, DB Deadlifts (AMRAP - Rounds and Reps)AMRAP 20 20 Sit-ups 20 DB Power Cleans 35/20 20 Push Ups 20 DB Deadlifts 35/20 *20 Double Unders after each movement Rx+: 50/355 Int: 25/15 Elevated Pushups Beg: 20/10 Banded Pushups MetconRest 5 minFT 30-20-10 BJO Cal Ski (Time)For Time: 30-20-10 Box Jump Overs 24/20 Cal Ski (Row if not available) 10 min cap Int: 20"/16" 25-15-5 Calories Beg: Step Overs 20-16-12 Calories

BurgFit 7/27/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconE6MOM36 Run Lunge Burpees Bear Crawl (Time)Every 6 minutes for 36 minutes (6 rounds) 200m Run 100ft Goblet Lunge 53/35 10 Burpees 100ft Bear Crawl Score is SLOWEST ROUND Rx+: 70/53 Int: 35/25 Beg: 25/18 Sprawls 50 ft Bear Crawl

BurgFit 7/24/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon10 AMRAP 9 Burp, 6 HSPU, 3 BMU (AMRAP - Rounds and Reps)10 Min AMRAP 9 Burpees 6 Hand stand push ups 3 bar muscle ups Int: Elevated HSPU C2B Beg: DB Presses 3 Pull-ups or 6 Jumping Pull-ups Choose a difficult movement if scaling Bar Muscle-ups.Metcon (Time)4 RFT 400M Run 50 Double unders 25 Hollow rocks 20 Min cap Int: 25 DU Rocking Knee Tuck Hold Hold Beg: 200m Run 50 Single Unders 30 Second Knee Tuck Hollow Hold (shoulders off of ground) Rocking Knee Tuck Hollow Hold: Holding the knee tuck position shown below, begin rocking

BurgFit 7/22/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFilthy Fifty (Time)For Time: 50 Box jumps, 24" 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders35 min cap Rx: Box Jumps 24/20 KB weight is 35/25 Wallball 20/14 Barbell 45/35 Int: 20/14 25/18 14/10 Beg: Step Ups Hanging Knee Raise Scale weights to complete 50 reps in 2-3 sets.

BurgFit 7/20/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconRest 5 minutes after you FINISH the WODFT DP, cal Bike, DP (Time)For Time 15 Devil press 50/35 30/24 Cal bike 15 Devil press 10 min cap Int: 24/20 cals 35/20# Beg: 20/16 20/10# 3RFT 20 DB Squats, 15 S2oH (Time)3RFT 20 DB squats 50/35 15 DB S2O 50/35 10 min cap REST 5 Min Int: 35/20 Beg: 20/10 5RFT 15 Push, 15 SU (Time)5 RFT 15 Push ups 15 Sit ups 10 min cap Beg: 10 Push-ups to box 10 Sit-ups

Saturday 7/18/20Warm-upGroup stretch400 meter run Group stretchMetconT2 Run, DBS, WB, DB PC, DB squats, BBJO (Time)For Time Teams of 2 400M Run together 100 DB snatches 50/35 400M Run 80 Wall Balls 20/14 400M Run 60 DB power cleans 50/35 (2 DBS) 400 Run 40 DB Squats 50/33 (2 DBs) 400 Run 20 Burpee box jump overs 24/20 INT: 35/20 15/10 20/16 BEG: 20/10 10/8 step overs