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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 11/18/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconChipper Bike, DBall, Dub, Row, RC (Time)2 mile Bike (8 reps) 5 Rope Climb 400m Dball bear hug walk 100/80 (4 Reps) 5 Rope Climb 300 DU 5min 5 Rope Climb 1000m Row (10 reps) 5 Rope Climb Cap: 35 min Start where you want but MUST go in order from that point on. Score is finished time or time cap+ however many reps not completed (ex. 35:04 if you had 4 rope climbs left) Int: 1.5 Mile Bike 3 RC 400m Dball 80/50 3 RC 150 DU 3 RC 750 Row 3 RC Beg: 1 Mile Bike 8 Rope Walk-ups 400m Dball walk 50/30 8

BurgFit 11/15/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconE6 for 36, 200m Run, 20 KB Swing, 20 Situp, 10 Alt KB Snatch (6 Rounds for reps)Every 6 minutes For 36 Min 200M Run 20 KB swings 53/35 20 sit ups 10 Alt KB Snatches 53/35 Try to keep first round around 4 minute marker INT: 35/26 BEG: 26/18

BurgFit 11/13/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 500 row, 50 WL, 5 Bar MU (Time)3RFT 500m Row 50 Walking Lunges 5 Bar Muscle-ups Cap: 15 minutes Int: 10 C2B pullups or 5 Jumping bar MU Beg: 300m Row 30 Walking Lunges 10 Jumping Pullups or 5 pullupsRest PeriodRest 5 minutes AFTER cap15-12-9-6-3 Dball over Shoulder, C2B pullups (Time)15-12-9-6-3 DBall over shoulders 100/80 C2B Pullups Cap: 15 minutes Int: 80/50 Pullups Beg: 50/30 Ring Rows or Jumping pullups

Burfit 11/11/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconHelton (Time)3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 Burpees In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009 Rx: 50/35 Intermediate: 40/25 Scaled: 400m Run 20 Dumbbell Squat Cleans 25/15 20 Burpees Cap: 38 Minutes

BurgFit 11/06/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconE7F35 500m Row, 20 BJO, 10 Dball Cleans, 3 RC (5 Rounds for reps)Every 7 minutes for 35 Min 500M Row 20 Box jump overs 24/20 10 Sand bag cleans 100/80 3 Rope climbs Goal is to be no longer than 5-6 min per round Int: 400m Row 20 BJO 24/20 (Step-over allowed) 10 Sand bag cleans 80/60 2 RC to 12' line Beg: 300m Row 15 Box Step-overs 20/16 10 Sandbag cleans 50/30 6 Rope Walk-ups

BurgFit 11/04/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon15-12-9-6-3 DB burpees, DB thrusters (Time)15-12-9-6-3 DB burpees 50/35’s DB thrusters 15 Min Cap Rx+: 70/50s Int: 35/20s Beg: 20/10sMetcon5 minute rest after cap3RFT 400M Run 50 DB OH WL 10 GHD sit ups/15 abmat sit ups (Time)3 RFT 400M Run 50 ft DB OH WL 50/35 10 GHD sit ups/15 abmat sit ups Cap: 16 minutes Rx+: KB OH WL 70/53 Int: 35/20 10 Weighted sit-ups 35/20 db (hold on chest) beg: 300m Run 50ft Front rack lunge 20/10

Burgfit 11/01/2019Warm-upWarm Up Run, GB, MC, IW4 Rounds 100m Run 10 Glute Bridges with 10 sec hold at top 10 Mountain Climbers 5 Inch Worms (Speed up the run each round, the last one should be a sprint)MetconOpen 20.4 Burgfit Edition (Time)For time: 30 box jumps 15 clean and jerks, 35 | 20 lb. dbs 30 box jumps 15 clean and jerks, 35 | 20 lb. dbs 30 box jumps 10 clean and jerks, 35 | 20 lb. dbs 30 single-leg squats 10 clean and jerks, 50 | 35 lb. dbs 30 single-leg squats 5 clean and jerks, 50 | 35 lb. dbs 30 single-leg

BurgFit 10/30/19Warm-upwarm up 400 pu,AS,WM,TS400 Run 2 Rounds 10 Push ups 10 Air squats 10 Windmills 10 toy soldiers MetconFT 1 mile run, 50 KB DL, 2k Row, 50 GHD, 3k Bike (Time)For Time 1 Mile Run 50 DB KB deadlifts 70/53 2K Row 50 GHD sit ups/75 sit ups 3K Bike 40 Min cap For all divisions, scale run, row and bike to a time domain under 10 minutes each Int: kb DL 53/35s 50 Weighted sit-ups 35/20 Beg: KB DL 35/26s 50 Sit-ups

BurgFit 10/28/19Warm-upWarm-up Squat shoulders2 minutes on the bike then 2 rounds 10 Air squats 10 Push-ups 5 Jumping Air Squats 5 Inch worms 20 second Hang from bar Metcon3RFT 20 Wallball, 15 pullup, 10 DB Hang Clean (Time)3RFT 20 Wall balls 20/14 15 pull ups 10 DB hang cleans 50/35 12 Min Cap Int: 15/10 Wallball Jumping Pullups 35/20 Beg: 10/6 Wallball Ring Rows 20/10 DB Rest PeriodRest till 15 minute markerMetcon21-15-9 Box jumps HSPU T2B (Time)21-15-9 Box jumps 24/20 Handstand Push-ups Toes 2 Bar Cap: 12 minutes Int: Step-ups 24/20" Elevated HSPU Toes 2 eye level Beg: Step-ups 20/16 DB Presses Knees to chest Rest PeriodRest until the 30 minute marker on the clockMetconFT 50 DB Snatches

Burgfit 10/23/2019Warm-upWarm-Up Row + 3R GM, SS, IW500 meter Row Then 3 Rounds 10 Weighted Good Morning 25/15 10 Samson Stretch 5 Inch WormsMetcon5R Row,Burp 4R DU,SU 3R DB,KBS (Time)5 Rounds 250M row 15 Burpees rest 5 min 4 Rounds 60 Double Unders 30 Sit ups rest 5 min 3 Rounds 1 min DBall hold 100/80 15 Kettlebell Swings 53/35 Intermediate D-ball 80/60 KBS 35/26 Beg D-Ball 60/50 KBS 26/18