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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CrossFit

CrossFit 10/22/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillSnatch Complex (Snatch Pull + Hang Snatch + OHS) (Heavy Set of the Day )1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat20 min to find heavy set of the day MetconThunderdome 2019 Wod 2 "Calamity" (AMRAP - Rounds and Reps)9 minute AMRAP 3 Squat Snatch 155/105# 9 Wallballs 20/14# Intermediate: 135/95 Scaled division: 95/65 14/10 Beg: Power Snatch 65/45 14/10 Choose a Snatch weight that allows you to quickly keep attacking the bar.

CrossFit 10/21/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillEMOM12 HSH UB Pull Ups (4 Rounds for reps)EMOM12 1) 45s Handstand Hold 2) Max Unbroken Pull Ups 3) Rest Score is each round for reps (4 rounds) 1s = 1 rep Rx+: With Vest Int: 30s Hold Banded Pullups Beg: Pike Hold Unbroken Ring Rows (No Rest at the bottom) MetconRope Climb Annie (Time)50-5-40-4-30-3-20-2-10-1 Double Unders Sit Ups Rope Climbs (50 Dubs, 50 Sit Ups, 5 Rope Climbs, then 40 Dubs, 40 Sit Ups, 4, etc.) Cap: 20 minutes Intermediate 1/2 Successful Dubs Sit Ups Rope Climbs to 12' mark Beginner Single Unders x2 Sit Ups Rope Walk Ups x3

CrossFit 10/20/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting3 Power cleans + 1 Jerk (3 PC + 1 Jerk heavy complex of the day)All reps are Touch and Go. Any style jerkMetcon2RFT 20 C&J 1000m Row (Time)2 RFT 20 Clean and Jerks 155/105 1,000m Row 16 min Cap 100m on rower = 1 second Int: 115/80 Beg: 95/65 700m Row

CrossFit 10/19/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetHip extensions (5x20 reps)Single leg deadlift (5x8/per leg building in weight.)Metcon4RFT 200 run 10 KB 10 PU 10 Varying Barbell (Time)4 Rounds for Time 200m Run 10 KB Swings 53/35 10 Pull Ups 10 Barbell Reps (see below) Round 1: 10 Push Press 95/65 Round 2: 10 Thrusters 115/85 Round 3: 10 OH Squats 135/95 Round 4: 10 Front Squat 185/135 100m = 1 rep Cap: 16 minutes Scale weights to allow increases in weights each time you move to the next barbell item. Int: 35/26 Jumping Pullups Beg: 100m Run 10 KB swings 26/18 10 Ring rows

CrossFit 10/17/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT Teams of 2 100 DB Push Press 90 GHD 80 DB Front Squats 70 KB Swings 60 Cal Row 50 Burpees 40 DBall (Time)Teams of 2 For Time: 100 DB Push Press 35/20 90 GHD Situps 80 DB Front Squats 70 KB Swings 53/35 60 Cal Row 50 Burpees 40 Dball Cleans 100/80 30 min cap Int: DB 25/15 Weighted Situps 20/10 KB 35/25 Dball 80/60 Beg: DB 20/10 Situps KB 25/15 Dball 60/40

CrossFit 10/15/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBack Squat (Heavy Set of 3 )MetconE3MOM21 2-4-6-8 Wall Walk Ups, Step Ups, TTB, Ski (7 Rounds for reps)E3MOM21 2 Wall Walk Ups 4 Barbell Step Ups 135/95 - 20" Box For all 6 Toes to Bar 8/6 Cal Ski Score each round (7 total) Scale to make rounds 2 minutes or less Int: 95/65 Beg: Wall Walk ups as high as possible DB's

CrossFit 10/14/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBanded SprintsPut a band around your waist have a partner hold and you sprint6x 50mMetconBane (Time)For Time 40 HSPU 20 Muscle Ups 10 "Macho Man" 135/95 Macho Man -3 Power Cleans -3 Front Squats -3 Push Jerks 20 min Cap Int: Elevated HSPU 40 Ring Dips 95/65 Beg DB Presses 20 Ring Transition MU 65/45

CrossFit 10/13/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetPush Press (5x5)Bent Over Row (5x10 )Metcon21-15-9 DB clean Bike (Time)21-15-9 (14-10-6 cal Females) DB Cleans 50/35 Cal Bike Int: 35/20 Beg: 15-10-5 (12-8-3) 20/10# cap: 7 minutes MetconRest 3 15-12-9 DB Clean Cal Bike (Time)15-12-9 (12-9-6 Cal Female) DB Cleans 50/35 Cal Bike Int: 35/20 Beg: 10-8-6 20/10 Cap: 7 minutes

CrossFit 10/12/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill10 min EMOM Legless HS Hold (AMRAP - Reps)Minute 1: 2 Legless Rope Climbs Minute 2: 45 Second Handstand Hold (freestanding if possible) Int: Minute 1: 2 Rope Climbs Minute 2: 45 second Wall-facing HS hold Beg: Minute 1: 4 Rope Walk-ups or 1 Rope Climb Minute 2: 45 second Pike Hold Score = Total reps combined (1 second = 1 rep) Metcon10RFT 150m Row 15 UB WB 15 WL (Time)10RFT 150m Row 15 UB Wallballs 20/14 15 Walking Lunges w/ Ball If the ball is ever dropped during Wallballs or Lunges: 5 Burpee penalty 25 min cap Int: 15/10 Beg: 8