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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CrossFit

Saturday 1/25/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 4RFT 80 cal Assault, 40 HSPU, 20 Bar MU, X Snatch (Time)Teams of 3 4 RFT 80/64 cals Assault Bike 40 HSPU 20 Bar MU X Snatches Rx: 25@115/85 20@135/95 15@155/105 10@185/125 Cap: 35min Scale weights to allow at least 1-2 member of your team to be able to perform the final weight Int 70/56 cals Elevated HSPU 20 Jumping Bar MU or 30 C2B Beg: 60/48 cals 40 Hand release push-ups 20 Pullups or 30 Ring Rows

CrossFit 1/24/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSumo Deadlift (EOM for 14, 4 reps @ 80%)Every Other Minute for 14 minutes, perform 4 sumo deadlifts @ % of your 1RM sumo deadlift. If no sumo deadlift is available, base off of your 1RM conventional.Metcon3RFT 15 Dball, 50 DU, 15 SDHP (Time)3RFT 15 Sandbag Clean 100/80 50 Dubs 15 SDLHP 70/53 Cap: 11 minutes Int: 80/60 25 Dubs or 100 Singles 53/35 Beg: 50/30 50 Singles 35/26

CrossFit 1/21/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingBack Squat (Heavy set of 5 then % work)15 mins to est heavy 5 Then 4x3 at 95% of today’s 5 (25mins total) MetconRogue Invitational 2020 Online Qual #1 (AMRAP - Reps)AMRAP 10min 1000m Row 75 Thrusters 75/55 Upon completion of the 75 thrusters, go back to the Row Score is total reps completed 1m = 1 rep Int/Scaled: 45/35

CrossFit 1/20/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillMetcon (AMRAP - Reps)EMOM for 16 minutes Even: 8 Strict Pull Ups Odd: 5 Strict T2B Rx+ 8 Strict T2B Int: Assisted Pullups 5 Attempts at Strict T2B Beg: Ring Rows 5 Toes to Rig Metcon21-15-9 HSPU, Snatch (Time)21-15-9 HSPU Snatch 115/85 12 min Cap Rx+ Strict HSPU 155/125 Int: Elevated HSPU 95/65 Beg: Hand Release Push-ups 65/45

Saturday 1/18/20Warm-upGroup stretch400 meter run Group stretchMetconFor Time T3 Deads, T2B, HSPU, Bike (Time)For Time Teams of 3 60 partner deadlifts 315/205 60 Toe to bar 60 Handstand push ups 80 Cal Bike 30 Partner deadlifts 30 Toe to bar 30 HSPU 40 Cal Bike T2B-1 person in Dead hang HSPU- 1 person hold Handstand Cals- 2 ppl holding top of the deadlift 64 and 32 cals for all female team INT: 225/155 knee to chest elevated HSPU BEG: 1 person works at a time toe to rig seated db press

CrossFit 1/17/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillMetcon (4 Rounds for reps)EMOM for 16 min Min 1: 45s Deadhang (hold Rings if pullup bar not available) Min 2: 20 Russian KB Swings 70/53 Min 3: 40ft Goblet Lunge 70/53 Min 4: Rest Try to scale each movement to be able to finish at 45s marker score is total seconds, feet and reps completed per round Int: 30s Dead hang Hold 53/35 KB Beg: 15second dead hang 35/26 KB Metcon7RFT 10 Burpees, 20 sit-ups (Time)7RFT 10 Burpees 20 sit-ups 14 min Rx+ 15 GHDs Int: 7 Burpees 15 Sit-ups Beg: 7 Sprawls 10 Sit-ups

CrossFit 1/16/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSnatch (heavy Single)16 minutes to build to a heavy singleMetcon4RFT 400m run, 10 OHS (Time)4RFT 400m Run 10 OHS 135/95 Cap: 14 minutes scale to a weight that you can complete all reps in all 4 rounds in 2 sets or less Int: 300m Run 95/65 Beg: 65/45 200m Run

CrossFit 1/15/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillMetcon (5 Rounds for reps)EMOM for 15 minutes Min 1: 3 Rope Climbs Min 2: Accumulate 20 seconds in Stationary handstand hold Min 3: 5 Barbell Roll-outs Barbell rollouts: Score total reps and seconds completed Rx+ Unbroken handstand hold for 20 seconds 8 barbell roll-outs Int: 2 Rope /climbs to 12' Accumulate 10s HSH or 20 Shoulder Taps in Elevated Pike Position 5 Barbell Rollouts as far as you can Beg: 5 Rope Walk-ups 20s Handstand hold in Pike position 3 Barbell Rollouts as far as you can under control Metcon14 AMRAP deadlift, ski, Dubs ASC. (AMRAP - Rounds and