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 8/30/19Warm-upWarm Up CalA, WL, AS, PT20cal Row 2 rounds 10 walking lunges 10 pass throughs 5 Inch wormsSkillBottoms-up KB Turkish Get-up (Heavy Single on each side)Perform a turkish get-up with the bottom of the KB facing upwards through the entire movement. If never performed a Turkish get-up, perform a traditional version first.12 minutes to completeMetconCrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-BarScaled 15 Box Step-ups 24/20 12 Push Press 75/55 9 Knee raisesHomeworkHook grip and cycling. https://www.youtube.com/watch?v=Twexifzz238 https://www.crossfitxtremeathletics.com/blog/the-art-of-touch-and-go-reps/barbell-cycling Monday: Attend class Tuesday- Thursday: EMOM

BurgFit 8/30/19Warm-upWarm Up Run, Dubs, WL, IW, TS400m Run 3 Rounds 20 Double Unders 10 Walking Lunges 10 Toy Soldiers 5 Inch WormsMetconMax Reps, 1,2,3 min, DU, DB Snatch (AMRAP - Reps)Running Clock for 12 mins Max Reps 1 minute of Double Unders 1 minute of DB Snatch 50/35 2 minutes of Double Unders 2 minute of DB Snatch 50/35 3 minute of Double Unders 3 minute of DB Snatch 50/35 Int: 35/20 Beg: Singles 20/10Metcon3 minute rest between WODs15 AMRAP DB DL HSC Reverse Lunge (AMRAP - Rounds and Reps)15 min AMRAP 3 DB Deadlifts 3 Hang DB Squat Cleans 3 DB Reverse Lunges (total) Add 3 reps to

CrossFit 8/29/19Warm-upWarm-up 15 cal and Cindy15 Cals on Assault Bike then 2 RNFT 5 Pullups 10 Push-ups 15 SquatsWeightliftingBench Press (3RM then 3x3 @ 90%)14 minutes to perform 3RM then 6 minutes to complete 3x3 @ 90% of 3RMMetcon10 AMRAP 400m Run, Strict Pullups, Strict Ring dips (AMRAP - Reps)AMRAP 10 minutes 400m Run Max set of strict pull-ups Max set of strict ring dips Score is total pullups and ring dips performed. no longer than 2 seconds between reps Int: Banded pullups Banded dips Beg: 200m Run Ring Rows Ring Push-upsHomeworkHook grip and cycling. https://www.youtube.com/watch?v=Twexifzz238 https://www.crossfitxtremeathletics.com/blog/the-art-of-touch-and-go-reps/barbell-cycling Monday: Attend class Tuesday- Thursday: EMOM 10 minutes 3

BurgFit 8/28/19Warm-upWarm Up Lunges, TS, DD, WM400 Run 2 Rounds for Quality 10 Lunges 10 Toy Soldiers 30 seconds Downward Dog 10 WindmillsMetcon E8M for 32 min, 100m Plate pinch, 15 sandbag, 200m Row, 25 goblet, 30 Russian (4 Rounds for reps)Every 8 mins for 32 mins Each For Time 100m Pinch Plate Carry 25/15 15 Sandbag Cleans 100/80 200m Row 25 Goblet Squats 70/53 30 Russian KB Swings 70/53 Score is Each round for time Int: 100m Plate Pinch 15/10 15 Sandbag cleans 80/50 25 goblet squats 53/35 30 Russian swings 53/35 Beg: 100m Plate pinch 15/10 15 Sandbag cleans 50/30 25 goblet squats 35/26 30 russian swings 35/26

CrossFit 8/28/19Warm-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 WeightliftingWith a 24 minute running clock. Snatch Balance (Heavy Single)12 minutes to establish a heavy singleOverhead Squat (Heavy single)12 minutes to establish a heavy singleMetconIsabel (Time)For Time: 30 Snatches, 135# / 95#Cap: 5 minutes Int: 105/70 Beg: 75/55 This is a sprint, choose a weight to allow you to stay under the time cap. HomeworkHook grip and cycling. https://www.youtube.com/watch?v=Twexifzz238 https://www.crossfitxtremeathletics.com/blog/the-art-of-touch-and-go-reps/barbell-cycling Monday: Attend class Tuesday-

CrossFit 8/22/19Warm-upWarm Up- Row + PVC, WL, AS, WM, SU + Row400 meter row 2 Rounds 10 PVC Passthroughs 10 Walking Lunges 10 Air Squats 10 Windmills 10 Sit-ups WeightliftingSumo Deadlift (1RM)MetconWZAOC 2020 Event #1 (AMRAP - Rounds and Reps)AMRAP 9min 3 Hang Power Snatch 75/55 3 Overhead Squats 30 Double Unders Increase Barbell movements by 3 reps every round Int: 15 Dubs Beg: 45/35, perform back squats in place of OHS HomeworkWeek 1 CrossFit Open Homework Wallball efficiency Monday: Attend class. Watch video if haven't already Tuesday-Thursday: EMOM 10 minutes perform X amount of reps. Add +1 to X each day you complete. Friday: Max unbroken wallballs Rx: 15

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