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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CrossFit

CrossFit 8/28/19Warm-upBurgener Warm-up20/15 calories on the bike then grab a barbell Coach lead Burgener Warm-up Perform 1 round of 5 of each movements: Hang Snatch pull Hang Snatch high pull Hang muscle snatch Overhead squat Hang squat snatch Full squat Snatch WeightliftingWith a 24 minute running clock. Snatch Balance (Heavy Single)12 minutes to establish a heavy singleOverhead Squat (Heavy single)12 minutes to establish a heavy singleMetconIsabel (Time)For Time: 30 Snatches, 135# / 95#Cap: 5 minutes Int: 105/70 Beg: 75/55 This is a sprint, choose a weight to allow you to stay under the time cap. HomeworkHook grip and cycling. https://www.youtube.com/watch?v=Twexifzz238 https://www.crossfitxtremeathletics.com/blog/the-art-of-touch-and-go-reps/barbell-cycling Monday: Attend class Tuesday-

CrossFit 8/27/19Warm-upWarm Bike Squat HSW2 Rounds 15/12 cal Bike 10 lunge and twist 10 Squats with plate out front 15/10 20s Handstand hold Skill16 EMOM Cal Bike, HSW, DU (4 Rounds for reps)Every Minute for 16 minutes Minute 1: 15/12 Cals Bike Minute 2: Max distance Handstand Walk Minute 3: 15/12 Cals Bike Minute 4: Max Double Unders Int: 12/10 cals Max HSW (no 5ft increments required) Max Doubles Beg: 10/8 Max Shoulder Taps (Max Singles) The intended stimulus of this EMOM is to work on advanced gymnastics while under fatigue. Choose a calorie value that you can complete the first round in under 45 seconds. Record total distance

CrossFit 8/23/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingClean (Heavy Single)15 minutes to work up close to max (90-95%).MetconCrossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 35/20 lb Bar-facing burpees (stepping burpees allowed) -12 minute time cap - If you

CrossFit 8/22/19Warm-upWarm Up- Row + PVC, WL, AS, WM, SU + Row400 meter row 2 Rounds 10 PVC Passthroughs 10 Walking Lunges 10 Air Squats 10 Windmills 10 Sit-ups WeightliftingSumo Deadlift (1RM)MetconWZAOC 2020 Event #1 (AMRAP - Rounds and Reps)AMRAP 9min 3 Hang Power Snatch 75/55 3 Overhead Squats 30 Double Unders Increase Barbell movements by 3 reps every round Int: 15 Dubs Beg: 45/35, perform back squats in place of OHS HomeworkWeek 1 CrossFit Open Homework Wallball efficiency Monday: Attend class. Watch video if haven't already Tuesday-Thursday: EMOM 10 minutes perform X amount of reps. Add +1 to X each day you complete. Friday: Max unbroken wallballs Rx: 15

CrossFit 8/21/19Warm-upMetconHomeworkWeek 1 CrossFit Open Homework Wallball efficiency Monday: Attend class. Watch video if haven't already Tuesday-Thursday: EMOM 10 minutes perform X amount of reps. Add +1 to X each day you complete. Friday: Max unbroken wallballs Rx: 15 reps Int: 12 reps Beg: 10 repsWallball Shot (HW)

CrossFit 8/20/19Warm-upMetconHomeworkWeek 1 CrossFit Open Homework Wallball efficiency Monday: Attend class. Watch video if haven't already Tuesday-Thursday: EMOM 10 minutes perform X amount of reps. Add +1 to X each day you complete. Friday: Max unbroken wallballs Rx: 15 reps Int: 12 reps Beg: 10 repsWallball Shot (HW)

CrossFit 8/19/19Warm-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 Warm-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 SkillWallball efficiency https://www.youtube.com/watch?v=qvjpTJQ1zaU https://www.youtube.com/watch?v=WqWJb-ofOE4 Coach led 10 minutes going over tips and tricks to efficient wallballsWallball Shot (Max Unbroken)1 set Max unbroken wallballs If you think you able to string 50+, go to next higher weight. Metcon16 AMRAP 15 C2B, 15 BJO Asc Squat Snatches (AMRAP - Reps)AMRAP 16 minutes 15 Chest-to-bar pullups 15 Box Jump