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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BurgFit 7/3/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconRest 2 min between AMRAPsAMRAP4 400m Sandbag Cleans (AMRAP - Reps)AMRAP 4 400m Run Max Sandbag Cleans 80/60 in the remaining time. Rx+ 100/80 Int: 60/50 Beg: 200m Run 40/30 Scale run to be 1:30-3 minutes max. MetconAMRAP4 500m Ski/Row BBJO (AMRAP - Reps)AMRAP4 500m Ski (Row If not available) Max Burpee Box Jump Overs 24/20 in remaining time Int: Scale Row to be 1:30-3 min max. Burpee Box Jumps Beg: Burpee Step Overs MetconAMRAP4 .5mi Bike GHD (AMRAP - Reps)AMRAP 4 .5 mi bike Max GHD Situps in remaining time Int: Weighted Situps 20/10 Beg: .3 Situps

Saturday 7/4/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

BurgFit 7/1/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT: DB DT DU (Time)For Time: 5 Rds Dumbbell DT 35/20 20 DU 4 Rds Dumbbell DT 40 DU 3 Rds Dumbbell DT 60 DU 2 Rds Dumbbell DT 80 DU 1 Rd Dumbbell DT 100 DU 30 min cap 1 Round of DT = 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead Rx+: 50/35 Int: 1/2 DU or 2x Singles 20/10 Beg: SinglesThis workout is grip intensive! Choose an appropriate weight!

BurgFit 6/26/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP10 Asc Sandbag Lunge Burpees (AMRAP - Rounds and Reps)Ascending Reps (add 2 reps after every round) 2 Sandbag Lunges (Total) 80/60 2 Burpees 200m Run after each round 100m = 1 rep Rx+: 100/80 Int: 60/40 Beg: 40/30 SprawlsMetconRest 5 min (directly after workout into) Dsc SB Cleans Devil's Press (Time)10-8-6-4-2 Sandbag Cleans 80/60 5 Devil's Press Between Rounds 35/20 Ends on cleans 10 min cap Rx+: 100/80 Int: 60/40 SB Beg: 40/30 SB 20/10 DB

BurgFit 6/24/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 20 WB 15 PU 100 Run (Time)4RFT: 20 Wallballs 20/14 15 Pullups 100m Run 11 min cap Int: Banded Pullups 14/10 Beg: Ring Rows 10/6MetconRest 4 min AFTER cap 3RFT 20 Bike 15 TTB 10 PU (Time)20/16 Cal Bike 15 Toes to Bar 10 Pushups 10 min cap Int: 16/12 Toes to Eyes Elevated Beg: 10/8 Hanging Knee Raise Banded

BurgFit 6/22/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconE10MOM30 (3 Rounds for reps)Every 10 minutes perform: 21 Cal Row 21 Russian Kettlebell Swings 10 DB Bench 35/20 15 cal 15 Russian KB Swing 10 DB Bench 9 Cal 9 Russian KB Swings 10 Db Bench. Rest remainder of 10 minutes. Score each round (3 total scores) Rx+: 70/53 KB 50/35 DB Int: 35/25 KB 20/10 DB Beg: 20/10 DB

BurgFit 4/20/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792 Click here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Click here for the WOD stimulus of the day! https://www.youtube.com/watch?v=pJtfgGmR5vwWarm-upWarm-up core, posterior, burpees2 minutes cardio then 2 rounds 20 second plank hold 10 weighted good mornings 25/15 10 Walking Lunges 5 BurpeesMetconMetcon (Time)3 Rounds For Time 50 wall balls 25 KB swings 17 min cap Perform Goblet squats if no available wall. If your KB

Saturday 4/18/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for this ALL inclusive WOD Saturday 9:30AM https://zoom.us/j/943374424Warm-upWarm-up 400 Run, 2rnd, 10 TS, 10 WL, 10 JAS400m Run (or 2 min jogging in place) 2 Rounds 10 Toy soldiers 10 Walking lunges 10 Jumping air squatsMetconMetcon (Time)4RFT 60 Double Unders 50 Air Squats 40 Sit-ups 30 Jumping Lunges 20 Pistols 10 Burpee Box jump overs Cap: 37min Sub out double unders for lateral line hops. Scale pistols to narrow footed squats. Step-ups, step-overs, hop overs are all welcome for scalings if you don't have a box.

BurgFit 4/17/2020AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm Up Run, GB, MC, IW3 Rounds 100m Run 10 Glute Bridges 10 Mountain Climbers 5 Inch Worms (Speed up the run each round, the last one should be a sprint)MetconMetcon (Time)For Time 1 mile run 50 wall balls 40 KB cleans (20/side) 30 Goblet squats 20 broad jumps 1 Mile Run Cap: 37 minutes Scale runs to be able to perform the final run in under 10 minutes