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
Follow Us

BurgFit

BurgFit 12/30/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 100ft Bear Crawl, 20 DB Hang C&J (Time)3 RFT 100Ft Bear Crawl 10 DB Hang clean and jerk per arm 50/35 Cap: 12min Rx+ +4 Rounds Int: 35/20 Beg: 50ft Bear Crawl 20/10 DB MetconRest 5 minutes AFTER time capFT 40 PU, 800 Run, 40 HSPU, 800 Run, 40 Plank up downs (Time)For Time 40 pull ups 800M run 40 HSPU 800M run 40 Plank Up downs 20Min cap Plank up-down Int: 600m Run Banded Pullups Elevated HSPU Beg: 400m Run Ring Rows Hand Release Push-ups

BurgFit 12/28/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconBurn (Time)Complete in any order: 50 Burpees 75 Box Jumps 24/20 100/80 Cal Bike 125 Russian KBS 70/53 150 Air Squats 300 Dubs Break up reps ANY way you want 35min Cap Int: step-ups 24/20 80/64 cals 53/35 150 Double Unders or 600 Singles Beg: 40 Sprawls 60/48 cals 125 Russian KB 35/26 150 Box Squats 300 Singles

BurgFit 12/23/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon12 Days of Christmas 2020 (Time)12 days of xmas 2020 1 D-Ball Clean 100/80 2 Burpee Box Jump Overs 24/20 3 DB Thrusters 35/20 4 Toes 2 Bar 5 Pull Ups 6 DB Cleans 35/20 7 Wallballs 20/14 8 Alt. Hang KB Snatch 53/35 9 V-Ups 10 Goblet Squats 53/35 1100m Row 12 Devil's Press 35/20s Rx+ 50/35’s DB movements 70/53 KB Movements Cap: 40min Int/Beg: Scale weight/movements to be able to do every set unbroken. "Rest" should be between movements NOT in the middle of the sets

BurgFit 12/21/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconE8MOM40 400m Run 150ft DBall Carry 20 Pistols 5 Man Makers (5 Rounds for reps)E8MOM40 400m Run 150ft Dball Bear Hug Carry 80/50 20 Alternating Pistols 5 Man Makers 35/20s Man Maker 1 rep = Push-up on DB’s Renegade Row L arm Renegade Row R arm Squat Clean Thruster Score each rounds time Int: 60/40 Banded Pistols 25/15 Beg: 200m Run 50/30 Pistols To Box 20/10 Rx+ 100/80 50/35s

BurgFit 12/18/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 50 Cal Bike 40 KB Swings 30 SDLHP 20 TTB 10 Burpees (Time)2 RFT 50/40 cal bike 40 KB Swings 35/25 30 KB Sumo DL HP 20 TTB 10 Burpees To 6" Target 21 min cap Rx+ : 53/35 Int: 25/18 Toes to Eyes Beg: 40/30 cal Toes to Rig MetconRest 2 min after cap 3RFT 12 Cal Ski 10 Box Jumps 8 HSPU (Time)3RFT 12/10 cal ski 10 Box Jumps 24/20 8 HSPU 10 min cap Int: Step Ups Elevated Beg: 10/8 cal HRPU

BurgFit 12/16/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 40ft Front Rack Walking Lunge 40ft HSW 400m Run (Time)3RFT 40ft Front Rack Walking Lunge 35/20 40ft HSW 400m Run 17 min cap Int: 25/15 8 Wall Walk Ups Beg: 20/10 40 Plank Shoulder Taps 200m RunMetconRest 3 min after cap AMRAP12 Asc Reps 5 Push Ups 5 Situps 5 Squats (AMRAP - Rounds and Reps)AMRAP12 5 Push Ups 5 Situps 5 Air Squats 10 Push Ups 10 Situps 10 Air Squats 15

BurgFit 12/14/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5 x AMRAP5 (5 Rounds for reps)AMRAP5 30/24 Cal Row 15 Pull Ups 10 Double DB Snatch 35/20 Max DU Remaining Time Score Each Rounds DU Rest 2 min between rounds Rx+ : C2B 50/35 Drag Rope Int: Banded 25/15 Beg: Ring Rows 20/10 Singles

BurgFit 12/11/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP20 Sandbag Cleans Sandbag Squats KB Snatch (Time)AMRAP 20 10 Sandbag Cleans 80/60 10 Sandbag Squats 10 Single Arm KB Snatch (Right) 35/26 10 Single Arm KB Snatch (Left) 35/26 Rx+: 100/80 Int: 60/40 25/15 Beg: 40/30 Hang DB Snatch 20/10MetconRest 4 min 2RFT 800m Run 3/2 Rope Climbs (Time)2 Rounds For Time 800m Run 3/2 Rope Climbs 12 min cap Int: 600m Run 12' Rope Climbs Beg: 3/2 Rope Walk Ups

BurgFit 12/9/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 30 TTB 20 BJ 10 DP (Time)2 Rounds For Time 30 Toes to Bar 20 Box Jumps 24/20 10 Devil's Press 35/20 12 min cap Int: Toes to Eyes 25/15 Beg: Toes to Rig Step Ups 20/10 MetconRest 4 min 3RFT 50 DU 25/20 Cal Ski 15 HSPU (Time)3 Rounds For Time 50 Double Unders 25/20 Cal Ski 15 HSPU 15 min cap Int: 1/2 DU Elevated HSPU Beg: 2x Singles 20/15 HRPU

BurgFit 12/7/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconE6MOM36 20 Wallballs 16 Cal Row 12 BBOR (6 Rounds for reps)Every 6 minutes for 36 minutes perform 20 Wallballs 20/14 16/12 Cal Row 12 Burpees Over the Rower Score each round Rx+: 25 Wallballs 20/16 Cal Row 15 Burpees Over Rower Int: 14/10 Step Overs Beg: 10/6 10/8 Cal Burpees