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 4/08/20AnnouncementsClick 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 Perform 30 seconds of each movement Arm Circles Hugs High plank (on hand) Air Squats Inch wormsSuperset20 minutes to completeSingle Arm DB Row (5x10-15 reps/arm)Push-ups (5x Max Effort)Once you finish your bent over rows on both arms, go directly into a max effort set of push-ups. No resting in the top of bottom. Once you stop for any noticeable amount of time (3 seconds or so) that ends your

BurgFit 4/7/20AnnouncementsClick 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 2 Rounds: 15 Air Squats 10 Good Mornings 5 Inchworms MetconMetcon (AMRAP - Rounds and Reps)AMRAP 12 : 10 Single Arm Russian KB Swings (L) 10 Single Arm Russian Kettlebell Swings (R) 50 Double Unders Score is Rounds and Reps No Rope? 2x Lateral Hops INT: 25 DU BEG: 50 SinglesMetconRest 5 min Metcon (AMRAP - Rounds and Reps)AMRAP 6: 7 Push Ups 7 Thrusters (Both hands on object) INT/BEG: Elevated Push

CrossFit 4/07/20AnnouncementsClick 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 Up Run, AS, WL, PVC Thrust, Pass Thrus400m Run 2 Rounds for Quality 10 Air Squats 10 Walking Lunges 10 PVC Thruster 10 PVC Pass ThroughsWeightliftingThruster (3 reps)Every 90 seconds for 9 minutes perform 3 reps. Start empty and perform 3 Thrusters, building heavier than you would use for the WOD MetconCrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15

BurgFit 4/6/20AnnouncementsClick 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 min cardio then 3 Rounds: 10 KB Deadlifts 10 KB Swings 5 Single Arm Press/armMetconMetcon (Time)4 RFT: 15 Hang Clean to OVH (L) 15 Box Jumps 15 Hang Clean to OVH (R) 15 Lateral Hop Over KB 16 min cap. Use whatever weight you have INT/BEG: Scale box jumps to step ups, hop overs to step overs. MetconRest 5 min after cap Metcon (Time)2 Rounds For Time: 800m Run 50 Goblet Squats 14 min

CrossFit 4/06/20AnnouncementsClick 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 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 StretchWeightliftingPower Clean (Technical double)Power cleans 2 reps every 2 min for 14 MetconMetcon (AMRAP - Rounds and Reps)AMRAP 16min 200m Run 10 Deadlift (medium) 40 Double unders 10 Alternating DB Snatch Choose a deadlift weight you could easily perform all 10 reps with. Scale run and dubs to movements you

Saturday 4/4/20AnnouncementsClick 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-upFor 6 minutes, keep moving through this at a jogging pace: 10 windmills (total) 10 Toy Soldiers (total) 10 Arm circles forwards 10 A circles backwards 5 Squats 5 Push-ups 5 sit-ups MetconCOVID-19 (Time)19-1 reps Burpees Lunges S2OH Jumping Jacks For shoulder to overheads and lunges, it is TOTAL count, not per side. Use a DB, KB or a safe household item

Saturday 4/4/20AnnouncementsClick 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-upFor 6 minutes, keep moving through this at a jogging pace: 10 windmills (total) 10 Toy Soldiers (total) 10 Arm circles forwards 10 A circles backwards 5 Squats 5 Push-ups 5 sit-ups MetconCOVID-19 (Time)19-1 reps Burpees Lunges S2OH Jumping Jacks For shoulder to overheads and lunges, it is TOTAL count, not per side. Use a DB, KB or a safe household item

Kidsfit 4/3/20Warm-upkids warmup 3RNFT 25 jumping jacks 20 mt climbers 15 air squats 10 push ups 5 burpees MetconBACK PACK FRIDAY!!!!!3x5Min Back pack laps (AMRAP - Rounds and Reps)3x5 min AMRAP 3 laps around the house Lap 1- single arm OH carry Lap 2- other arm Lap 3- Run 10 back pack swings In remaining time as many jumps over back pack