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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April 2020

KidsFit 4/20/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for Burg CrossFit’s KidsFit class at 11:00 AM https://zoom.us/j/468454577Warm-upkids warmup 3RNFT 25 jumping jacks 20 mt climbers 15 air squats 10 push ups 5 burpees MetconAMRAP 12 PU, BJ, RB, LH (AMRAP - Reps)12 min AMRAP 5 push ups 5 broad jumps 5 reverse burpees 5 lateral hops Add 5 reps each round until 12 minutes is up

BurgFit 4/20/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792 Click here to find any of our previous recorded classes and videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Click here for the WOD stimulus of the day! https://www.youtube.com/watch?v=pJtfgGmR5vwWarm-upWarm-up core, posterior, burpees2 minutes cardio then 2 rounds 20 second plank hold 10 weighted good mornings 25/15 10 Walking Lunges 5 BurpeesMetconMetcon (Time)3 Rounds For Time 50 wall balls 25 KB swings 17 min cap Perform Goblet squats if no available wall. If your KB

CrossFit 4/20/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928 Click here to find any of our previous recorded classes or videos on the intended stimulus of each workout! https://tinyurl.com/BurgCrossFit Click here for the WOD stimulus of the day! https://www.youtube.com/watch?v=pJtfgGmR5vwWarm-upWarm-up400m Run 3 Rounds 10 Bird Dogs 10 Single Leg RDL (each leg) 10 Jumping Squats SkillTempo Deadlift (3 reps)EMOM for 15 minutes 3 Tempo Deadlifts 3 Second Descent, same weight throughoutMetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 Asc Reps 3

Saturday 4/18/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for this ALL inclusive WOD Saturday 9:30AM https://zoom.us/j/943374424Warm-upWarm-up 400 Run, 2rnd, 10 TS, 10 WL, 10 JAS400m Run (or 2 min jogging in place) 2 Rounds 10 Toy soldiers 10 Walking lunges 10 Jumping air squatsMetconMetcon (Time)4RFT 60 Double Unders 50 Air Squats 40 Sit-ups 30 Jumping Lunges 20 Pistols 10 Burpee Box jump overs Cap: 37min Sub out double unders for lateral line hops. Scale pistols to narrow footed squats. Step-ups, step-overs, hop overs are all welcome for scalings if you don't have a box.

Saturday 4/18/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for this ALL inclusive WOD Saturday 9:30AM https://zoom.us/j/943374424Warm-upWarm-up 400 Run, 2rnd, 10 TS, 10 WL, 10 JAS400m Run (or 2 min jogging in place) 2 Rounds 10 Toy soldiers 10 Walking lunges 10 Jumping air squatsMetconMetcon (Time)4RFT 60 Double Unders 50 Air Squats 40 Sit-ups 30 Jumping Lunges 20 Pistols 10 Burpee Box jump overs Cap: 37min Sub out double unders for lateral line hops. Scale pistols to narrow footed squats. Step-ups, step-overs, hop overs are all welcome for scalings if you don't have a box.

Kidsfit 4/17/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for Burg CrossFit’s KidsFit class at 11:00 AM https://zoom.us/j/468454577Warm-upKIDS WARMUP 200Mish Run 2rds 10 toy soldiers 5 push ups 5 air squats 5 burpees MetconBACKPACK FRIDAY Run, BOBP, SU (Time)E5MOMx3 Run 3 laps 10 Burpees over back pack 10 sit ups

BurgFit 4/17/2020AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm Up Run, GB, MC, IW3 Rounds 100m Run 10 Glute Bridges 10 Mountain Climbers 5 Inch Worms (Speed up the run each round, the last one should be a sprint)MetconMetcon (Time)For Time 1 mile run 50 wall balls 40 KB cleans (20/side) 30 Goblet squats 20 broad jumps 1 Mile Run Cap: 37 minutes Scale runs to be able to perform the final run in under 10 minutes

crossfit 4/17/20AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the CrossFit WOD 9:30 AM https://zoom.us/j/609684060 12:00 PM https://zoom.us/j/261919068 7:30 PM https://zoom.us/j/842761928Warm-upWarm-up2 min cardio 3 Rounds: 10 PVC Good Mornings 10 PVC Back Squats 10 PVC Behind the neck strict press 10 Overhead Squats SkillSnatch Complex (3HPS, 2PS, 1 Full) (Heavy Set of the Day )3 Hang Power Snatches 2 Power Snatches 1 Squat Snatch Touch and Go, if you let go before completing all reps the complex is over. This is a lot of reps go LIGHTER and focus on

Kidsfit 4/16/20AnnouncementsClick on the link below to attend the Zoom meeting and join us live for Burg CrossFit’s KidsFit class at 11:00 AM https://zoom.us/j/468454577Warm-upKIDS WARMUP 200Mish Run 2rds 10 toy soldiers 5 push ups 5 air squats 5 burpees MetconAMRAP15 Burp, FR (AMRAP - Reps)15 min AMRAP 1 burpee 1 forward roll 2 burpees 2 forward rolls 3 burpees 3 forward rolls add 1 Rep to each movement each round

BurgFit 4/16/2020AnnouncementsClick on the links below to attend the Zoom meeting and join us live for the BurgFit WOD 8:00 AM https://zoom.us/j/328962467 5:30 PM https://zoom.us/j/251979792Warm-upWarm-up core, posterior, burpees (,)2 minutes cardio then 2 rounds 20 second plank hold 10 weighted good mornings 25/15 10 Walking Lunges 5 Burpees,MetconMetcon (3 Rounds for reps)3 Rounds For max reps 45 sec Straight leg sit ups 45 sec Heel touch sit ups 45 sec Hollow Rocks 45 sec Russian twist 1:30 REST between rounds Heel Touch Sit-ups Russian twist and heel touch sit-ups are a 1,1,2,2 countMetconAfter last set of russian twists REST 3 Min Metcon (Time)5RFT