No Sweat Intro

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 10/21/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5RFT 15 KB DL, 15 Cal Row, 15 PU (Time)5RFT 15 KB Deadlifts 53/35’s 15/10 Cal Row 15 Pull ups 15 Min Cap Int: 35/26's Jumping Pull-ups Beg: 15 KB DL 26/18's 10/7 Cal Row 15 Ring Rows MetconRest 5 minutes AFTER cap2RFT 50 cal ski 50 SA OH WL (Time)2 RFT 50/35 Cal Ski (Bike if not available) 50 Single arm KB Overhead Walking lunge 53/35 15 Min Cap Int: 40/32 cals ski 35/26# Beg: 30/24 cal ski Single arm front rack lunge 26/18#

BurgFit 10/19/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconEM6M for 36min 200 run, 20 bjo, 15 db Snatch, 10 cal (6 Rounds for reps)E6MOM 36 Min 200M Run 20 BJO 24/20 15 DB Snatch 50/35 10/7 Cal Bike Shouldn’t take longer than 4 min per round Record EACH rounds individual time (all inputted times will be under 6 minutes). Int: 20/16 35/20 Beg: 100m run 15 step-overs 20/16 15 DB snatch 20/10 8/5 cals

BurgFit 10/16/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 25 GHD 20 DB Snatch, 15 cal ski (Time)2 RFT 25 GHD sit ups 20 DB snatches 50/35 15/12 Cal Ski Cap: 12 minutes Int: GHD to parallel 35/20 Beg: Sit-ups 20/10MetconRest 5 minutes AFTER cap10-20-30 Wallball, HSPU, Burpees (Time)10-20-30 Wallballs 20/14 Handstand Push-ups Burpees Cap: 20 minutes Int: WB 15/10 Elevated HSPU Beg: WB 10/6 DB presses Burpees to a box

BurgFit 10/14/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon12 AMRAP 10 pistols, 50ft Bear Crawl, 3 Bar MU (AMRAP - Rounds and Reps)AMRAP 12min 10 Alt Pistols 50ft Bear Crawl 3 Bar MU 50ft = 1 rep Int: 10 assisted pistols (bands, cheaters, rig, box, etc) 3 Jumping Bar MU or 6 C2B Pullups Beg: feet together squats 3 Pullups or 6 Ring RowsMetconRest 3 minutesE7 21min 15 cal bike, 10 sandbag, 15 cal row, 30 kb swing (3 Rounds for reps)E7min for 21min 15/12 cal Bike 10 sandbag cleans over shoulder 80/60 15/12 cal Row 30 KB Swings 35/26 Rx+ 20/16 cals 100/80 Sandbag 53/35# KB Int: 12/10 cals Beg: 10/8 cals 50/30# bag 26/18

BurgFit 10/12/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5-4-3-2-1 RC running (Time)5-4-3-2-1 Rope climbs 400M run after each set For scoring purposes, 100m = 1 rep 20 Min cap Rx+: Vest Int: to the 12' line Beg: 2:1 Rope Walk-ups 200m Run MetconRest 5 minutes AFTER cap3RFT 15 KB swings, 30 DU, 15 S2OH, 30 DU (Time)3RDs 15 KB Swings 53/35 30 double unders 15 Db Shoulder-2-Overhead 50/35's 30 double unders 15 min cap Int: KB 35/26 Db 35/20s 15 Dubs Beg: KB 26/18 Db 20/10 60 Singles

BurgFit 10/9/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor Time 100 Wallballs Burpees Ski DB Snatch (Time)For Time: 100 Wallballs 20/14 100 Burpees 100/80 Cal Ski 100 DB Snatches 35/20 35 min cap Athlete Splits Reps in any order/rep scheme. Row if ski not available Rx+: 50/35 Unpartitioned Int: 14/10 25/15 Beg: 10/6 Sprawls 20/10

BurgFit 10/7/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT BTF, TTT,Run (Time)For Time Buy In: 50 Sit Ups Then 4 Rounds: 5 Burpee Tire Flip Jump Overs 20 Toe to Tire Touches 200 Meter Run Buy Out: 50 Knees to Chest 20 minute Cap Burpee Tire Flip Jump Overs: Burpee to Tire Flip, then Jump over to other side and come back the other direction Toe to Tire Touches: Lying on ground with your head at the tire, then lift feet off the ground above your head and touch tire with feetMetcon3RFT CalA, G2S, Dubs (Time)3 Rounds for Time 15 Calorie Assault Bike 15

BurgFit 10/5/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon35AMRAP Chipper (AMRAP - Rounds and Reps)35 Min AMRAP Chipper 60 Cal Bike 50 Toe to Bar 40 Wall Balls 20/14 30 KB swings 53/35 20 Hand stand push ups 10 Rope climbs INT: Knee to chest 14/10 35/26 db press 5 rope climbs BEG: knee raises 10/8 26/18 db press 20 rope walk ups

Burgfit 10/2/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconRetest from 6/14/1740 AMRAP Farmers carry, Db Santches (AMRAP - Rounds and Reps)40 Min AMRAP 800 M Run 100M Farmers carry 53/35 50 DB snatches 50/35 Each 100m Completed = 1 rep (if you don't think you will complete the 800m run before time runs out, use a smaller increment course to keep track) INT: 35/26 35/25 BEG: 26/18 25/15

BurgFit 9/30/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 30 PU 20 AS 10 SBC 3 RC (Time)3 Rounds For Time 30 Pull Ups 20 Air Squats 10 Sandbag Cleans 100/80 3 Rope Climbs 15 min cap Int: Jumping Pull Ups 80/60 12' Line Beg: Ring Rows 60/40 6 Rope Walk Ups Metcon3RFT 100 DU 15 Burpees 15 Box Jumps (Time)3 Rounds: 100 DU 15 Burpees 15 Box Jumps 24/20 15 min cap Int: 75 DU OR 200 Singles 20/16 Beg: 50 DU/100 Singles Sprawls Step Ups