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

BurgFit 4/3/2020AnnouncementsClick 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 min Jump Rope 3 Rounds: 2 Wall Walk Ups 8 Burpees 10 Cat/Cows MetconAnnie's Bouncing Off The Walls (Time)For Time: 50-40-30-20-10 Double Unders Abmat Situps *20 Wallballs between Rounds 15 min cap. INT: 2x Singles BEG: Singles Air SquatsMetconRest 5 Min AMRAP 10 5 SA Thrusters, 10 Deadlifts (AMRAP - Rounds and Reps)AMRAP 10 5 Single Arm Thrusters (L) 10 Kettlebell Deadlifts 5 Single Arm Thrusters (R) 10 Kettlebell Deadlifts Score is Rounds

CrossFit 4/3/20AnnouncementsClick 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-upSupersetShoulder Press (Tempo 5x5)5x5 reps with a 3 second eccentric (lowering). Stay at same weight or build over the course. All 5 sets should be tough but doable. Barbell Row (5x10-15 reps)Base the rep scheme off of the weights you have available. If light, choose higher reps, if heavy, choose less reps. Metcon5RFT 7 Hang Squat Snatch, 20 DB goblet lunge, 200m Run (Time)5RFT 7

BurgFit 4/2/2020AnnouncementsClick 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 min your choice cardio 3 rounds: 10 Air Squats 15 Good Mornings 20 Jumping Jacks MetconFT 3-2-1 RDS, cleans, push press, burpees, kicks, DL (Time)3 Rounds: 50 Medball Cleans 50 Medball Push Press Rest 3 min. 2 Rounds: 50 Burpees 50 Bicycle Kicks (1-1-2-2 count) 1 Round: 100 KB Deadlifts 30 min cap. Use whatever weight you have

CrossFit 4/2/20AnnouncementsClick 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 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)SkillBridge Hold (EMOM 5min 30s Hold)Scalings: take 5-6 minutes to practice the bridge position, working from the easiest to the most difficult scaling option that YOU can do. Then Every minute for 5 minutes, hold a bridge option for 20 seconds.