St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

CrossFit 4/11/19


CrossFit 4/11/19

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit


Warm Up Run, Dubs, WL, IW (No Measure)

400m Run

3 Rounds

20 Double Unders

10 Walking Lunges

5 Inch Worms


Hang Snatch (Heavy Double (any style))

15 minutes to complete


Champion (Time)

2 Rounds

25 Handstand Push-ups

20 Deadlifts 135/95

15 Overhead Squats

10 Burpee Box Jump overs 24/20

800m Run

Cap: 18 minutes




Hand Release Push-ups or Seated DB Presses

Deadlifts 95/65

Front Squats

10 Burpee Step-overs 20/16

400m Run

Becky Conzelman was a former CrossFit Games Athlete, Pro Cyclist, Mom and Co-Founder of Faith RXD. A couple weeks ago, Becky experienced a brain aneurysm that eventually led to her passing away on the morning of April 6th. Honestly, there are no words to describe how special of a woman Becky was. Her faith was ridiculously strong and she loved so fiercely. The CHAMPION workout was created in her honor. So, today, when you’re working out may you be reminded of just how fragile life is and reminded of where your faith is. Becky wouldn’t want any of this to be about her but about the one in whom she placed her trust and hope in, God. Anyone interested in showing appreciation and support for Becky is encouraged to consider making a tax deductible contribution to FAITH RXD via


For the homework, each week we will be doing a weakness of a selected coach. To show that everyone, including our coaches, always have room to improve.

Coach Weakness Homework

Brought to you by: Coach Nicole

Assault Bike Endurance

Every day, perform 3 sets of 25/20 calories on the assault bike. Rest 1-2 minutes between sets

For the Rx Athlete try to maintain 80/60+ RPM throughout

3 Rnds Bike 25/20 Cals (3 Rounds for time)

Record EACH time to complete the targeted calories

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