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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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CrossFit

CrossFit 2/9/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillOverhead Squat (Heavy Double)18 Min To Find Heavy Double of the day from the rack MetconCrossFit Games Open 11.4 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsScaled: 60 Bar Facing Burpees 30 OHS 95/65 10 Pullups *allowed to step up and step over on burpee on scaled version*

Saturday 2/6/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 Asc weight Snatch (Time)Teams of 3 5 Rounds 150ft Double DB Lunge 35/20 15 syncro Burpees 30 Snatches (ascending in weight) Rx: R1: 75/55 R2: 95/65 R3: 115/85 R4: 135/95 R5: 155/105 Cap: 40min Rx+ 50/35s Int: 45/35 65/45 95/65 105/75 115/85 If time capped, each 5ft = 1 rep. Add remaining reps to the time cap for your score For lunges, each person must perform their own 50ft. Break snatches up as desired between members.

CrossFit 2/5/21Coaches Choice10-15 minutes coaches choiceWarm-upSkill3 position Clean (Heavy Complex)hang clean below the knee from the floor15 min to find heavy complex MetconCrossFit Games Open 14.4 (AMRAP - Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsScaleed: 60 cal Row 50 Knee Raises 40 Wallball Shots 14/10 30 Cleans 95/65 20 Chin over bar Pullups

CrossFit 2/4/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillInversion Practice (5ft=1 rep)10 min to practice Handstand Walks or Handstand Push Ups SkillEMOM8 HSPU HSW (5ft = 1 rep )Min 1) Max HSPU 2) Rest 3) Max HSW 4) Rest Int: Elevated Beg: 3 Inversions 30s Plank Shoulder Taps Metcon2RFT 40/32 Cal Bike 100ft Bear Crawl (Time)2RFT 40/32 Cal Bike 100ft Bear Crawl Rest 2 min between rounds. 14 min cap 5ft = 1 rep Score total time including rest Int: 32/24 Beg: 50ft

CrossFit 2/3/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillFront Squat (Heavy Single)18 min to find Heavy Single and perform 4x1 @ 90% of Heavy Single Metcon3RFT 10 Burpee Box Jumps, 6 Dball Cleans (Time)3RFT 10 Burpee Box Jumps 24/20" 6 Dball Cleans 100/80 Cap: 6 minutes Int: Step-ups allowed 80/60 dball Beg: 10 Sprawls to step-ups 20/16 50/30 deball

CrossFit 2/2/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillFarmer's Carry (4x100m )50m = 1 Rep MetconE9MOM27 500m Ski 100 DU 400m Run (3 Rounds for reps)Every 9 minutes for 27 minutes perform: 500m Ski 100 Double Unders 400m Run Score each round Int: 50 DU or 200 Singles Beg: 100 Singles

CrossFit 2/1/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillSnatch Balance (Heavy Double )MetconFT DB 50's Step-overs, snatches, renegade rows (Time)For Time 50 DB Box Step Over 50/35# 24/20" 50 Alt DB Snatches 50 Renegade Rows (total) 15 min Cap 2 dumbbells required for renegade rows and db step-overs. 1 DB required for alt snatches. Renegade row: Int: 35/20 Beg 20/10

Saturday 1/30/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 FT 400m runs, PU, WB, DB Snatch, Bike (Time)Teams of 2 For Time 400M Run together 50 pull ups 400m 100 wall balls 20/15 400m 50 Toe to bar 400m 100 DB snatches 50/35 400m 50 Cal bike Intermediate Jumping Pull Ups 15/10 Knees 2 Chest 35/20 Beginner Ring Rows 10/8 Toes 2 Rig 20/10 Run together, split reps up as necessary.

CrossFit 1/29/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconCrossFit Games Open 17.5 (Time)10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capFind heavy back squat in remaining timeCrossFit Games Open 17.5 Scaled (Time)10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time capFind heavy back squat in remaining time WeightliftingBack Squat (Heavy Single)