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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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BurgFit

Burgfit 10/21/2019Warm-upWarm Up 3rds Row MT Climber Air squat3 Rounds 10 cal row 10 Mt climbers 10 Air squatsMetconLoredo (Time)6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010

BurgFit 1016/19Warm-upWarm Up CalR, WL, AS, IW20cal Row 2 rounds 10 walking lunges 10 pass throughs 5 Inch wormsMetcon15 AMRAP 20 cal bike, 15 T2B, 10 B (AMRAP - Rounds and Reps)AMRAP 15 minutes 20/16 Cal Bike 15 T2B 10 Sandbag Cleans 100/80 Int: 15/12 cal bike 15 Toes to eye level 10 sandbag cleans 80/60 Beg: 10/8 cal bike 15 Knees to chest 10 sandbag cleans 50/30 Metcon5 minute rest between WODs3RFT 30cal bike, 20 sandbag squats, 10 strict pullups (Time)3 RFT 30/24 Cal Bike 20 Sandbag Squats 100/80 10 Strict Pull Ups 15 min cap Int: 25/20 cal bike 20 Sand bag Squats 80/60 10 Banded Strict Pullups Beg: 20/16 Cal Bike 20

BurgFit 10/14/19Warm-upWarm Up Bike GB, DB, TS, 2 minutes on Assault Bike (moderate pace) Then 2 Rounds 30 second Glute Bridge 20 Toy Soldiers 10 Dead BugsMetcon5RFT 40 cal Row, 30 MC, 15 Alt DB Snatch, 10 DB Step-up (Time)40/32 Cal Row 30 Mountain Climber (each leg) 15 Alt. DB Snatch 50/35 10 DB Step ups- Goblet Rack 24/20 INT: 35/20# BEG: Reps 30/24 CAL 20 Mountain climbers 10 DB Snatches 20/10 5 Goblet Step ups 20/10# 20/16"

Burgfit 10/11/2019Warm-upWarm Back Shoulders500m Row Then 2 Rounds 10 PassThroughs 10 OHS 10 Goodmornings 10 Russian KB Swings MetconBurgfit Open 20.1 (Time)10 Rounds For Time 8 Double DB Ground to Overhead 35/20 10 DB Facing Burpees over the DB 15 min Cap Scale Weight as necessary Scale to Regular Burpees or Sprawls

Burgfit 10/9/19Warm-upWarm Up 200 Banded good mornings2 rounds not for time 200 meter run 10 banded good mornings 10 band pull-aparts 10 band pass-throughs 10 side lunges (each leg) MetconRest 5 minutes AFTER time cap2RFT 600m Run, 30 Pistols, 30 KB Swings (Time)2RFT 600m Run 30 Pistols 30 KB Swings 53/35 Cap: 15 minutes Int: Assisted Pistols 35/26 Beg: 400m Run Box Pistols 26/1815AMRAP cal, HSPU, OH Lunge (AMRAP - Rounds and Reps)15 Min AMRAP 20 Cal Bike 20 Hand stand push ups 50 foot OH walking lunge 53/35 INT: Seated DB press Front rack lunge35/26 BEG: 26/18

BurgFit 10/7/19Warm-upWarm Up Lunges, TS, DD, WM400 Run 2 Rounds for Quality 10 Lunges 10 Toy Soldiers 30 seconds Downward Dog 10 WindmillsMetconE12 for 36, 75 DU, 60ft HSW, 450 ski, 30 T2B, 15 Dball Squat (3 Rounds for reps)Every 12 minutes for 36 minutes 75 Double Unders 60ft Handstand Walk 450m Ski (row is ski is not available) 30 T2B 15 Dball Squats 100/80 Score EACH round Int: 35 Double Unders 30ft HSW 450m Ski 30 toes to eye level 80/60 Beg: 150 Single Unders 120ft Bear Crawl 300m Ski 30 Knee Raises 50/30#

Burgfit 10/04/18Warm-upWarm Up RowlingUp to 10 Frames A frame is rowing as close to 100 meters as possible. Whatever the difference is between you stopping point and 100 is your penalty. Ex. Row to 96 meters. 4 is your penalty. Each frame will have a movement that will need to be completed after each frame Coaches choice to each movementMetconREST 5 MIN BETWEEN WORKOUTSAMRAP 15 WB, HSPU, RC (Time)15 Min AMRAP 15 Wall Balls 20/14 5 Handstand push ups 1 Rope Climb INT: 15/10 elevated HSPU 12 foot climb BEG: 10/8 seated DB press 3 Rope walk ups 3RFT

BurgFit 10/2/19Warm-upWarm-Up Row + 3R GM, SS, IW500 meter Row Then 3 Rounds 10 Weighted Good Morning 25/15 10 Samson Stretch 5 Inch WormsMetcon5RFT 500m ski, 15 KB Snatch L/R, 2+ Bar MU (Time)5RFT 500m Ski 15 KB Snatch R arm 53/35 15 KB Snatch L arm 53/35 2-4-6-8-10 Bar MU Cap: 35 minutes After each round of 500, 15 ,15, perform 2 Bar Muscle Ups. Add 2 to each round. KB Snatch is pulled from the hang position Int: 400m Ski 35/26 C2B Pullups or 1-2-3-4-5 Jumping Bar MU Beg: 300m Ski 18/10 KB or 20/10 DB 2-4-6-8-10 Jumping Pullups or 1-2-3-4-5 pullups

BurgFit 9/27/19Warm-upwarm up 400 pu,AS,WM,TS400 Run 2 Rounds 10 Push ups 10 Air squats 10 Windmills 10 toy soldiers Metcon2RFT 100ft FR Lunge, 30 PC, 30 DB Squat (Time)2RFT 100FT front rack lunge 50/35’s 30DB power cleans 30 DB squats Cap: 15 minutes Int: 35/20 Beg: 20/10 MetconRest 5 minutes AFTER Cap1 mile run dball clean (AMRAP - Reps)1 mile Run in remaining time Max DBall cleans 100/80 Cap: 9 minutes Int: 1200m Run 80/60 Sc: 800m Run 60/30MetconRest 3 minutes1k Ski Max DBall Squats (AMRAP - Reps)1000 Meter Ski in time remaining: Perform Max reps Dball Squats 100/80 Cap: 6 minutes Int: 800m Ski, 80/60 Sc: 500m Ski, 50/30

BurgFit 8/28/19Warm-upWarm Up Lunges, TS, DD, WM400 Run 2 Rounds for Quality 10 Lunges 10 Toy Soldiers 30 seconds Downward Dog 10 WindmillsMetcon E8M for 32 min, 100m Plate pinch, 15 sandbag, 200m Row, 25 goblet, 30 Russian (4 Rounds for reps)Every 8 mins for 32 mins Each For Time 100m Pinch Plate Carry 25/15 15 Sandbag Cleans 100/80 200m Row 25 Goblet Squats 70/53 30 Russian KB Swings 70/53 Score is Each round for time Int: 100m Plate Pinch 15/10 15 Sandbag cleans 80/50 25 goblet squats 53/35 30 Russian swings 53/35 Beg: 100m Plate pinch 15/10 15 Sandbag cleans 50/30 25 goblet squats 35/26 30 russian swings 35/26