Virtual Coaching

Burg CrossFit is a big facility that still has that “small gym” feel. We’ve built our community on genuine friendship, and even with more than 250 members, you’ll still feel that vibe as soon as you walk in the door. We focus on whole-person health. In addition to killer CrossFit coaches, we’ve got a staff of experts on hand to keep you limber mentally and physically, including an in-house massage therapist, a mental health therapist, a nutritional coach, and more.

(727) 220-3070 1150 19th Street North
Follow Us


Barbell Club 8/23/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingProwler Push (5x50m )5x50 Meters Build in weight if possible not allowed to stop the sled WeightliftingMetcon (Time)DBall Cleans over the Yoke With a parnter 2 Rounds for time 10 cleans each passing back and forth Rx+ 150/100 RX100/80 REST 1:1 between rounds Set yoke about chest height

Barbell Club 8/22/19Warm-upWarm-up Clean v22 minutes on Bike/Ski/Rower 2 Rounds 10 Muscle Cleans 10 Front Squats 10 Presses in split Jerk stanceWeightliftingPower Clean (5x2 @ 80%+)Weightlifting2 Front squats + 1 Jerk (Weight)Build to todays heavy 2 Front squats + 1 Split Jerk Accessory WorkFront Rack hold (4x 1 minute hold at today's heaviest complex)Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows

Barbell Club 8/21/19Warm-upWarm Up CalAssault,JAS,GM,WL3 Rounds 10/8 Cal Assault 10 Jumping Air Squats 10 Good Mornings 10 second hang from barWeightlifting100m Double Front Rack Carry (5x100m, build if possible)WeightliftingSeated/Standing Sled Pull (5 sets of 1x full length of rope. Build) Attach the line to the sled so it is one straight length. You will then stretch the line out, sit or stand at the opposite side of the sled and pull it to you. This can either be done hand over hand or as a two arm pull. A length pull is a rep.WeightliftingReactive Kneeling

Barbell Club 8/20/19Warm-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 WeightliftingSnatch (E2M for 18 minutes 3 snatches)Every 2 minutes for 18 minutes, perform 3 snatches. NO TOUCH AND GO.WeightliftingSnatch Pull (4x3 @ 105% of today's heaviest)Accessory WorkGHD Situps (3x25 reps)