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 8/11/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconVan Damme (Time)For Time 30 Snatches 135/95 10 Ring Muscle-ups 30 Clean and Jerks 135/95 10 Ring Muscle-ups 30 Thrusters 135/95 10 Ring Muscle-ups Cap: 30 minutes Pick a weight that allows you to finish the 30 Snatches in under 7 minutes (4-5 snatches a minute) One weight for entire workout, so scale all movements to weakest movement. Int: 95/65 Jumping Ring MU Beg: 65/45 Ring Transitions

CrossFit 8/10/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingCycle 3 Test-out!The Other Total (Total Weight)45 minutes to find a 1RM for all 3 movements. Must be completely done with one before moving to the next. Must be completed in the specified order. Any style clean from ground to shoulders. OHS is from the rackClean (1 RM)Overhead Squat (1 RM)Bench Press (1 RM)MetconIf time remains or wish to do on your own2RFT 10 Double taps, 10 burpees (Time)2 Rounds For Time 10 Double Touch 10 Burpees Cap: 4 minutes Double touch: Int: 5 Double Touches 10 Burpees Beg: 10 Pullups 10 Burpees

Saturday 8/8/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 FT 2rds cal,PU, 2rds WB, DBS 2rds, burpees DBPC (Time)Teams of 2 For Time 2 Rounds 50 Cal Bike 50 Pull ups THEN 2 Rounds 50 wall balls 50 Alternating DB snatches 50/35 THEN 2 Rounds 50 Burpees 50 DB power cleans 50/35 Start in different spots so there is room for Bikes, pull ups space, and wall balls

CrossFit 8/7/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting15 minutes to completeBehind The Neck Jerk (Heavy Single)Perform a Split Jerk from behind the neckMetcon3RFT 5 Ring MU, 100 DU, 50ft HSW (Time)3RFT 5 Ring muscle ups 100 Double unders 50ft HSW 15 Min cap Int: 5 Jumping Ring MU or 10 C2B 50 DU 25ft HSW or 100ft Bear Crawl Beg: 10 Jumping C2B or 15 Jumping Pullups 200 Singles 50ft Bear Bear Crawl

CrossFit 8/6/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting15-20 minutes to completePaused Front Squat (Heavy Single w/ 3 second hold)Build to heavy front squat with 3 sec pause at the bottom Metcon30-20-10 Back Squats and GHD SU (Time)30-20-10 Back squats GHD sit ups Rx 30-115/85 20-135/95 10-155/105 Rx+ 165/115 185/125 205/135 13 Min cap Bar is from the floor Int: 30 - 95/65 20 - 115/85 10 - 135/95 GHD to parallel Beg: 45/35 65/45 85/55 Sit-ups

CrossFit 8/5/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillTempo Bench (4x3)4x3 with a 3s Descent Building in Weight Metcon3RFT 750 Row 21 Burpee 12 Deadlift (Time)3RFT 750m Row 21 Burpees 12 Deadlifts 225/155 Rx+ 275/185 Cap: 21min Int: 185/125 Beg: 500m Sprawls 135/95

CrossFit 8/4/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting15 minutes to completeHang Snatch (Heavy 3)MetconFT Desc Runs, Asc HSPU (Time)For Time 400M Run 20 HSPU 300 Run 15 HSPU 25/10 200 Run 10 HSPU 2x25/10 100M Run 5 HSPU 3x25/10 15 Min Cap Each time you go back to HSPU, you are adding an additional plate/ increasing difficulty. if using an abmat for Rx, you MUST start with 25# on each side and by the end will have 3 additional 25's or 10's on top. To scale HSPU, determine your most difficult scaling for HSPU and place it as the final

CrossFit 8/3/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBack Squat (5x2)5x2@ 80-90% 1RM Weight stays the same Metcon4x3 AMRAP KB Squat, SB carry, Max Cal Bike (4 Rounds for reps)4 Rounds of 3min AMRAP 15 Double KB Front rack Squat 53/35’s 100 FT sand bag bear hug carry Max cal bike remaining time 1 Min Rest Score is total calories completed each round Int: KBs 35/26 Sandbag 80/50 Beg: KBs 26/18 Sandbag 50/30

Alum Creek Beach WOD 8/01/20AnnouncementsGym is closed, see you at Alum Creek! 3400 Lewis Center Road, Lewis Center 43035 Warm-upCoaches Choice10-15 minutes coaches choiceMetconAlum Creek Beach WOD 8/01/20 (AMRAP - Rounds and Reps)AMRAP 35 E5MOM Swim to the Buoy and Back 100ft Lunge 100 Lateral Jumps Over Partner 100ft Bear Crawl 80ft Lunge 80 Lateral Jumps Over Partner 80 Situps 60ft Lunge 60 Lateral Jumps Over Partner 60 Pushups 40ft Lunge 40 Lateral Jumps Over Partner 40 Sprawls 20ft Lunge 20 Lateral Jumps Over Partner 20 Mountain Climbers (1-1-2-2 count) Int/Beg: Step Overs Every 20ft = 1 Rep

CrossFit 7/31/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetAlternating Arm Db Bench Press (5x10/side)Banded Tricep Extensions (5x10 w/ tempo 3131)Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.Metcon2on3off Snatch, C&J, Thruster (3 Rounds for reps)2 min on, 3 off Max rep Snatch 135/95 Max rep Clean and Jerks 135/95 Max rep Thrusters 135/95 Choose a weight that you are maintaining a minimum of 5-7 reps Touch and Go EVERY time! Scale to weight that you used