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

Saturday 4/11/20AnnouncementsClick 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 pu,AS,WM,TS400 Run 2 Rounds 10 Push ups 10 Air squats 10 Windmills 10 toy soldiers MetconMetcon (Time)5RFT 50ft Walking lunges 20 Tuck-ups 50ft Walking Lunge 20 Single arm thrusters(10/side) 200m Run Rx+ Wear a vest or backpack with 20#/14# Tuck-ups: HomeWOD perform single arm thrusters with any safe household item.

Saturday 4/11/20AnnouncementsClick 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 pu,AS,WM,TS400 Run 2 Rounds 10 Push ups 10 Air squats 10 Windmills 10 toy soldiers MetconMetcon (Time)5RFT 50ft Walking lunges 20 Tuck-ups 50ft Walking Lunge 20 Single arm thrusters(10/side) 200m Run Rx+ Wear a vest or backpack with 20#/14# Tuck-ups: HomeWOD perform single arm thrusters with any safe household item.

Kidsfit 4/10/20AnnouncementsClick 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-up3rds KIDS WARMUP 3RDS 20 Jumping jacks 30 sec bear crawl 5 jumping squats 30 sec crab walk MetconAMRAP 12 Lunge, G2O, JO, Swing (AMRAP - Rounds and Reps)BACKPACK FRIDAY 12 min AMRAP 10 Lunges With BP 10 Ground to Overhead 10 Jumps over BP 10 Bp swings

BurgFit 4/10/20AnnouncementsClick 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/251979792Warm-upWarm-up2 Rounds: 2 min run 20 Good Mornings 10 Bird Dogs 5 Inchworms Metcon (Time)8RFT: 10 Medball Situps 20 Russian Twists (1-2 Count) 30 Medball Ground to Overhead 40 Jumping Jacks 35 min cap*Russian Twists are unweighted*

CrossFit 4/10/20AnnouncementsClick 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 Warm-upWarm 400m Run 2R 10 Pass, 30 plank, 10 WL, 30 HSH400m Run 2 Rounds 10 Passthroughs 30 second plank 10 Walking lunges 30 second Handstand holdSuperset20 minutes to completePlank (4 x 60 seconds)1s = 1 repSide Plank (4 x 30sec per side)Starting on your side. Place nearest elbow and forearm on the ground. Engage your core and squeeze your glutes to push your hips forward and off the ground.

Kidsfit 4/9/20AnnouncementsClick 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-up3rds KIDS WARMUP 3RDS 20 Jumping jacks 30 sec bear crawl 5 jumping squats 30 sec crab walk Metcon4Rounds BC, BJ4 Rounds 1 Min Bear crawl 1 Min Broad jump 1 Min REST

BurgFit 4/9/20AnnouncementsClick 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/251979792Warm-upWarm-up400m Run 3 Rounds: 4 Russian KB Swings 8 Air Squats 8 Lunges/leg MetconMetcon (Time)3RFT: 10 Hang KB Cleans (L) 20 Alternating Front Rack Lunge 10 Hang KB Cleans (R) 20 Alternating Front Rack Lunge 14 min cap. MetconRest 5 minMetcon (Time)3RFT: 10 Hang KB Snatch (L) 20 Goblet Squats 10 Hang KB Snatch (R) 20 Goblet Squats 14 min cap If your KB is heavy for you scale to 15 for all lunge

CrossFit 4/09/20AnnouncementsClick 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 Warm-upWarm-up2 minutes Cardio 2 Rounds 10 PVC Pass Throughs 10 Leg Swings 5 Power Snatches 10 Overhead squats Round 1 perform snatches and squats with a PVC. Use a Barbell for round 2.WeightliftingSnatch + 5 OHS (Heavy complex)Perform 1 snatch (any style and then 5 overhead squats 1 complex = 1 rep15 minutes to build to a heavy complex of the dayMetconMetcon (Time)4RFT 50ft Walking Lunge 30 Single arm DB Push press

Kidsfit 4/8/20AnnouncementsClick 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-up3rds KIDS WARMUP 3RDS 20 Jumping jacks 30 sec bear crawl 5 jumping squats 30 sec crab walk MetconE3MOM Runs, Sprawls (AMRAP - Reps)E3MOM x3 4 laps around your house DIRECTLY INTO E3MOM x3 15 Sprawls

BurgFit 4/8/20AnnouncementsClick 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/251979792Warm-upWarm-up4 Rounds: 25 Jumping Jacks 10 Medball Deadlifts 5 InchwormsMetconMetcon (6 Rounds for reps)E6MOM 30 min (5 Rounds) 400m Run 30 Double Unders 20 Medball Slams 10 Burpees Score is each round. INT/BEG: Scale to finish with at least 1 minute of rest