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

CrossFit 4/16/20AnnouncementsClick 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 2 Rounds: 20 Bird Dogs 20 Shoulder Taps 15 Kang Squats 30s Handstand Hold/PlankSkillShoulder Press (4x10)Barbell Row (3x10)MetconMetcon (Time)5RFT: 10 Barbell Thrusters (Light) 20 Single Arm DB Swing 30ft Front Rack Lunge 1 min rest between rounds 27 min cap. Think of Light as 95/65 DB Swings to Eye level , 10 total per side, do NOT need to alternate. INT/BEG: Barbell Lunge

Kidsfit 4/15/20AnnouncementsClick 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 Metcon5RFT WWU, RB,AS, TJ (Time)5 Rounds 3 wall walk ups 6 reverse burpees 9 air squats 12 tuck jumps

BurgFit 4/15/2020AnnouncementsClick 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 2min cardio line drills 2 GM Boot strap AS, bear crawl, TS2 minutes of cardio Lines Drills on a 10m line 2 round Toy soldiers (down) 10 Good mornings Bear Crawl (back) 10 Boot strap squats MetconMetcon (AMRAP - Rounds and Reps)10 Min AMRAP 10 ball slams 10 KB Sumo high pull Ball Slams MetconRest 5 minutesMetcon (AMRAP - Rounds and Reps)10 Min AMRAP 10 KB snatch 10M Bear crawl KB starts from the hang 10m

CrossFit 4/15/20AnnouncementsClick 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-up (,)2 min cardio 2 Rounds: 10 Michael Phelps Back Slaps 10 Push Ups 10 PVC Pass Throughs 15 PVC Overhead Squats ,2 min cardio 2 Rounds: 10 Michael Phelps Back Slaps 10 Push Ups 10 PVC Pass Throughs 15 PVC Overhead Squats ,SupersetPress in Snatch (Sots) (3x10 )Stay Light, focus on muscle engagementSingle Arm Dumbell Press (3x10 )MetconMetcon (Time)21-15-9 Deadlifts (Medium) Burpees 400m Run before each set of deadlifts, starts with run

Kidsfit 4/14/20AnnouncementsClick 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 Metcon5RDS BC, WL, JJ (AMRAP - Reps)5 Rounds 1 Min Bear crawl 1 Min Walking lunge 1 min Jumping jacks 1 min rest

BurgFit 4/14/2020AnnouncementsClick 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 4Rounds GM,AS,IW, SS4 Rounds Not For Time 5 Good Mornings 5 Air Squats with Pause at Bottom 5 Inch Worms 5 Samson StretchMetconMetcon (Time)100 Med ball cleans *Every minute perform 10 Med ball lunges. Start with lunges 15 min cap Metcon5 minute rest AFTER capMetcon (Time)100 Med ball push press *Every minute, perform 8 push ups Start with push ups Scale down push-ups to a number you could complete easily

CrossFit 4/14/20AnnouncementsClick 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-up3 Rounds: 20 Jumping Jacks 5 Sleeper Stretch/Side 10 Good Mornings 10 Tempo Air Squats 30s Bottom of Squat Hold SkillClean Complex (2HPC, 1SC) (1x1)2 Hang Power Cleans + 1 Squat Clean Is 1 complex. 18 min to build to heavy complex MetconMetcon (Time)For Time: 10 Bar Facing Burpees 20 Power Snatches (Light) 30ft HSW 40 DU 50 Situps 40 DU 30ft HSW 20 Power Snatches 10 Bar Facing Burpees 16 min cap Think light as 95/65 INT: 60ft Bear

Kidsfit 4/13/20AnnouncementsClick 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 Metcon4RFT SN, GS, MTC, JO (Time)4RFT 20 water bottle snatches 15 Goblet squats 20 MT climbers 15 jumps over water bottle

BurgFit 4/13/2020AnnouncementsClick 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-up2 Rounds 200m Run 20 Dubs 10 good mornings 10 sit-upsMetconMetcon (3 Rounds for reps)3x7 min AMRAP Buy-in 800M Run 30 KB swings Remaining time Max double unders REST 3 Min AFTER each round Lateral hops over a line if you dont have a jump rope MetconAfter the 3 minutes of rest from the above workout, start WOD 2Metcon (Time)For Time 100 Sit-ups Scale to 75 reps Cap: 6 minutes

CrossFit 4/13/20AnnouncementsClick 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 2 Rounds: 5 Inchworms 10 Walking Lunge 15 Good Mornings 25 Jumping Jacks MetconMetcon (Time)20-18-16-14-12-10 Push Ups 400m Run after pushups, ends with a run 20 min cap. INT/BEG: Elevated Push Ups MetconRest 3 min after capMetcon (AMRAP - Rounds and Reps)AMRAP 8: 5 Single Arm Devil's Press (L) 5 Single Arm Devil's Press (R) 5 Dumbbell Step Ups 24/20" (Total) INT/BEG: Scale height to what is available Bench, chair,