No Sweat Intro | Drop In

The best fitness facility in Sunbury, OH! We are led by our core values of Being humble, Unified, Relentless all while being filled with Gratitude. At Burg CrossFit Sunbury, 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!

(740) 217-4077 198 North Columbus Street
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BurgFit

BurgFit 1/24/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 25 GHD, 20 cal Row, 15 DB clean (Time)3RFT 25 GHD sit ups 20/16 cal row 15 DB squats cleans 50/35 16 min cap Int: Weighted Sit-ups 26/18 15/12 cal Row 35/20 Beg: Sit-ups 15/12 cal row 20/10 MetconRest 4 minutes AFTER cap5RFT 8 sandbag cleans, 16 burpees (Time)5RFT 8 sandbag cleans 100/80 16 burpees 15 min cap Int: 80/60 12 Burpees Beg: 50/30 12 Sprawls

BurgFit 1/22/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon6-3min AMRAPs (AMRAP - Reps)3 min amrap 20/16 cal bike Max T2B REST 2 Min 3 min AMRAP 20/16 cal bike Max KB Swings 53/35 REST 2 Min 3 min amrap 20/16 cal bike Max BJO 24/20" REST 2 Min 3 min amrap 20/16 cal bike MAx wall balls 20/14 REST 2 Min 3 min amrap 20/16 cal bike Max HSPU REST 2 Min 3 min amrap 20/16cal bike Max devil press 50/35 In each 3 minute amrap, you buy-in with a calorie count and in the remaining amount of time, you perform

BurgFit 1/20/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 15 DB PC, 45 DU, 15 S2OH, 45 DU (Time)4RFT 15 DB power cleans 35/20 45 Dubs 15 S2Oh 45 dubs 15 min Cap Rx+ 50/35s Int: 20/10s 20 Dubs or 90 Singles Beg: 10 DB Power Cleans 20/10 45 Singles 10 S2OH 45 Singles MetconRest 5 minutes AFTER cap5-1 RC, 500m Row (Time)5-4-3-2-1 rope climbs 500M Row between rounds 18 Min cap Ends with last rope climb not with run (Only 4 Rows) Rx+ Legless Int: RC to 12' line Beg: 2:1 Rope Walk-ups 200m Run

BurgFit 1/17/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon12 amrap 100ft sled, 100ft bear hug, 10 man makers (AMRAP - Rounds and Reps)12 minute AMRAP 100ft Forward facing Sled Drag Arms Extended 3-45s/2-45s 100ft Bearhug Sandbag Carry 100/80 10 Manmakers 35/20 Scaled/Int: 2-45s/1-45 20/10 MetconRest 3 minutes15 AMRAP, 400ft sled, 400ft bearhug, 10 Devil press (AMRAP - Rounds and Reps)15 minute AMRAP 400ft forward Sled Drag 3-45s/2-45s 400ft Bearhug Sandbag Carry 100/80 10 Devils Press 35/20 Scaled/Int 2-45s/1-45 50/30 20/10#

BurgFit 1/15/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 400 run, 30 WB, 20 Hang KB Snatch (Time)3RFT 400m Run 30 Wallballs 20/14 20 Hang KB Snatches 53/35 Cap: 18min Snatches do NOT need to be performed alternating but must complete 10 on each arm Rx+ 70/53 Int: 300m Run 15/10 35/26 Beg: 200m Run 10/6 26/18 MetconRest 5 minutes AFTER time capFT 59 cal bike, 40 MBC, 30 jump lunge, 20 KB swing (Time)For Time 50/40 Cal Bike 40 Med Ball Cleans 20/14 30 Jumping Lunges 20 KB Swings 70/53 Cap: 12 min Int: 40/32 cals 15/10 53/35 Beg: 30/24 cals 10/6 30 stationary lunges 35/26

BurgFit 1/10/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP10 SP + BJ (AMRAP - Rounds and Reps)10 minute AMRAP 21-15-9 Seated Press 50/35 Box Jumps 24/20 Intermediate 35/20 20/16 Beginner 25/15 Box Jumps 16/10 (unless current physical in-abilities, use plates to achieve some sort of jump)(work on explosiveness!)AMRAP10 SP + BJ (AMRAP - Rounds and Reps)10 minute AMRAP 21-15-9 Seated Press 50/35 Box Jumps 24/20 Intermediate 35/20 20/16 Beginner 25/15 Box Jumps 16/10 (unless current physical in-abilities, use plates to achieve some sort of jump)(work on explosiveness!)MetconRest 5 minutesFT 100 Pull Ups EMOM Bear Hug Carry + WB (Time)For Time 100 Pull Ups Starting at min 0:00. Every minute on

BurgFit 1/8/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5 AMRAP 800 Run, Max C2B (AMRAP - Reps)5 min AMRAP 800m Run In remaining time: Max C2B Pull Up Score is total C2B pullups completed Int: Pullups Beg: 600m Run Ring Rows or Jumping pullups MetconRest 3 minutes5 AMRAP 1000m Row, Max Burpees (AMRAP - Reps)5 min AMRAP 1000m Row in time remaining Max Burpees Score is total burpees completed MetconRest 5 minutesFT Goblet Squat, T2B, Kb Swing, HSPU, kb Lunge (Time)For Time 20 Goblet Squats 70/53 40 T2B 60 KB Swings 70/53 40 HSPU 20 KB Front Rack Lunge 70/53 (1kb) 12 min Cap Int: 53/35 Toes to eye level Elevated HSPU Beg: 35/26 Knee raises DB Shoulder Presses