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 1/25/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE8 for 32 20 HSPU, 30 DB Lunge, 20 Pull, 30 Box (4 Rounds for reps)Every 8min for 32min 20 HSPU 30 DB Jump Lunges 20/10’s 20 Pullup 30 Box jumps 24/20 Rx+ Dumbbell Jump Lunges 35/20’s (held in the farmer carry position Box Jumps 30/24" Try to complete a round in 5-6 minutes Int: Elevated HSPU Jump Lunges (no weight) Assisted Pullups 20/16" Beg: DB Press walking lunges Ring Rows Step-ups

BurgFit 1/22/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT Box Step Overs + MM (Time)2 Rounds For Time 10 DB Box Step Overs 50/35 10 Man Makers 10 min Cap A Man Maker is a Weighted Burpee with a Renegade Row (each arm) to a DB Cluster Rx+: Icon Man Makers (Burpee with Renegade Row to a DB Cluster finishing with a stationary Double DB OH lunge (each leg)) Intermediate: 35/20 Beginner: 20/10 Modified Man Maker* *Perform a Sprawl with a Renegade Row (each arm) to a DB Power Clean to Shoulder to OHMetconRest 5 minutes after capDirty Thirty (Time)For

BurgFit 1/20/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 200m Medball Runs, Sandbag, Wallball, pullups, v-ups (Time)2 RFT 200m Med Ball Run 20/14 10 Sandbag Squats 100/80 200m Med Ball Run 20 Wallballs 20/14 200m Med Ball Run 30 Pull Ups 200m Med Ball Run 40 V-Ups Cap: 35 minutes Int: 15/10 Wallball 80/50 Sandbag 30 Jumping pull-ups 40 Tuck-ups Beg: 10/6 Ball 50/30 Dball 30 Ring Rows 40 Sit-ups

BurgFit 1/18/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE9 for 36, 3 RC, 500m Row, 20 Burpees, 50ft Lunge (4 Rounds for reps)Every 9min for 36min 3/2 Rope Climbs 500m Row 20 Burpees 50ft double KB Front Rack Lunge 35/26 Rx+ 53/35s Int: 2/1 Rope Climb to 12' target 500m Row 15 Burpees 26/18# lunge Beg: 4 Rope Walk-ups 400m Row 15 Sprawls 50ft Walking Lunge

BurgFit 01/15/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5 AMRAP Burpees, Single Arm Thruster (AMRAP - Rounds and Reps)5min AMRAP 5 Burpees Over DB 5 Single Arm Thrusters 35/20 (alternate arms between rounds) Rx+: 50/35 Int: Step-overs Beg: 20/10 Normal BurpeesMetconRest 3 minAMRAP 5 min 10 Toes to bar, 50 DU (AMRAP - Rounds and Reps)10 Toes to Bar 50 Double Unders Int: 10 Toes to Eye-level 25 Double Unders Beg: 10 Knee Raises 50 Single UndersMetconRest 3 minAMRAP 5 Cal Bike, 5 Sandbag cleans (AMRAP - Rounds and Reps)5min AMRAP 10/8 cal Bike 5 Sandbag Cleans 80/60 Rx+ 100/80 Int: 60/40 Beg: 30/20MetconRest 3 min5 AMRAP 100ft Run, 10 Air squats (AMRAP - Rounds and

BurgFit 01/13/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 4- cal Row, 30 Alt DB Snatch, 20 pullup, 5 Man maker (Time)4RFT: 40/32 Cal Row 30 Alt DB Snatch 35/20 20 Pullups 5 Man Makers 35/20's Rest 3 minutes after you complete a round. Score total time including rest Rx+ 50/35s Int: Banded Pullups Beg: 20/10 DB Ring Rows

BurgFit 01/11/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon27-9 Wallball, Box Step-up (Time) For Time: 27-21-15-9 Wallballs 20/14 Box Step Ups 24/20" Cap: 12min Int: 14/10 Beg: 10/6# 20/16" Metcon3 minute after after time cap. (Start WOD 2 at 15min)27-9 KB Swing, Sit-up (Time)For Time 27-21-15-9 KB Swing 53/35 Situps Cap: 12min Rx+ 70/53 Int: 35/26 Beg: 26/18 Russian Perform 21-15-9-3 Sit-ups Metcon3 min rest after time cap. (Start WOD 3 at 30min on clock)3 min Max Cals Bike (Time)In 3 minutes, perform as many calories on the Assault Bike as possible.

BurgFit 1/8/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2 RFR - Bike/Walking Lunge - Run/HSW - Bike/RKB - Run/Push Ups (AMRAP - Reps) 2 Rounds: AMRAP2 12/9 Cal Bike Max Front Rack Walking Lunge 53/35 5ft = 1 rep Rest 2 min AMRAP2 200m Run Max HSW 5ft = 1 rep Rest 2 min AMRAP2 12/9 Cal Bike Max Russian KB Swings 53/35 Rest 2 min AMRAP2 200m Run Max Push Ups Rest 2 min Score total reps between all AMRAPs Single Arm Front Rack Lunge on Left Arm for Round 1, Right Arm for Round 2 Int: 9/6 cal bike 35/25 Front Rack/KB Wall

BurgFit 1/6/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE5MOM15 Burpees Ski Double DB Snatch Burpees (3 Rounds for reps)Every 5 minutes for 15 minutes perform: 8 Burpees 20/16 Cal Ski 10 Double DB Snatch 35/20 8 Burpees Score Each Round Int: 16/12 cal ski 25/15 Beg: Sprawls 12/8 cal ski 20/10 OR Alternating DB Snatch MetconRest till 18 min E5MOM15 Burpees Box Step overs DB S2OH Burpees (3 Rounds for reps)Every 5 minutes for 15 minutes perform: 8 Burpees 20 Box Step Overs 24"/20" 10 Double DB S2OH 35/20s 8 Burpees Int: 20"/16" 25/15 Beg: Sprawls 20/10

BurgFit 1/4/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconBuy In/Out AMRAP6 Wallballs 5RFT Row Situp Sandbag Cleans (Time)AMRAP 6 Wallballs 20/14 @ 7:00 For Time 5 Rounds 400m Row 25 Situps 5 Sandbag Cleans 100/80 20 min cap (if you finish under cap, rest till 25 min) @ 27:00 AMRAP 6 Wallballs 20/14 Score is Time - Take 1s off for each wallball you did in each AMRAP. For example 75 wallballs in first 6 min, 75 wallballs in second 6 min = 150s off my total time Int: 14/10 80/60 Beg: 10/14 60/40 Rx+: 30/20 Wallball 150/100