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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 1/15/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillTurkish Get Up (Heavy Single )14 min to find heavy single (1 per arm) MetconCrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-BarScaled: 15 Box Step Ups 24/20 12 Push Press 75/55 9 Knee Raises

CrossFit 1/13/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillSplit Jerk (2 Reps )2 Splits jerks E2MOM14 (28 lifts total) FT 30-20-10 HDB CJ Row DB Snatch Bike (Time)30-20-10 Single Arm Hang DB Clean & Jerk 50/35 (15 per side) Cal Row (W: 24-16-8) Alt DB Snatch 50/35 Cal bike (W: 24-16-8) 16 min cap Int: 35/20 Beg: 20/10

CrossFit 1/12/21Warm-upCoaches Choice10-15 minutes coaches choiceSupersetChinese Reverse Plank (1 min)Place your shoulder blades and feet on a bench. Place weight in on your stomach/hips and hold. Don't allow your hips to sag/drop. Every second is a "rep"Dball Hold (1 min )1 second = 1 repMetconCrossFit Games Open 13.3 (AMRAP - Rounds and Reps)12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsScaled: 14/10 90 Singles 30 Pullups

Saturday 1/9/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 6 Rounds, 15 cal bike, 10 goblet step-ups, 5 Sandbag (Time)Teams of 3 Relay Style 6 Rounds EACH 15/12 cal bike 10 Goblet Step-ups 53/35 24/20" 5 Sandbag Cleans OVER the shoulder 100/80 Athlete 1 will complete a full round and then switch out with athlete two, and same for athlete 3. Must stay in the order. Once all 3 athletes have completed 6 rounds each, they are done. Cap: 40 minutes Int: 12/9 Cal Bike 35/26# 24/16 80/50 Beg: 9/6 cal bike 26/18#, 20/16" 50/30

CrossFit 1/8/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillClean (Build to near 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 A (all divisions) (Weight)Use the remaining time from 18.2 to accomplish a 1RM clean

CrossFit 1/7/21Warm-upCoaches Choice10-15 minutes coaches choiceSupersetCuban Press (Weight)With a barbell, Start at the top of a deadlift, utilizing a clean grip. Keeping the elbows high, pull the bar until your upper arm is parallel with the ground. Then pull the bar around until you are in a press position with the bar at the top of your head. Finish by pressing overhead. Reverse the motion until you get back to the starting position. Until you can keep perfect positioning through the whole motion, do not increase in weight (start with a

CrossFit 1/5/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillBack Squat (5RM)20 min to find 5RMMetconFT 50 cal Bike, 10 BD Cleans, 50ft HSW, 10 Thruster (Time)For Time 50/40 cal Bike 10 Dball cleans 100/80 50ft Handstand Walk 10 Thrusters 135/95 Cap: 9 minutes Rx+: 150/100 155/105 Int: 40/32 cals 80/50 Dball 25ft HSW 115/75 Beg: 30/24 cal 50/30 Dball 50ft Bear Crawl 75/55 For Rx and Rx+, 5ft increments must be completed for HSW to count.