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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October 2020

CrossFit 10/31/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 FT 100 HSPU, 100 Pistols, 100 KB Swings (Time)Teams of 3 1 Works 1 Holds 1 rest For Time 100 HSPU 100 Pistols 100 KB Swings 53/35 Barbell 95/65 * 600m Run all together before each movement While performing HSPU, one person must hold the bottom of the OHS While performing kb Swings, 1 person must hold the bottom of the front squat While performing pistols, one person must hold the bottom of the back squat 1 person works, 1 person holds, 1 person rests. Scale as needed!

CrossFit 10/30/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 50-10 Row Situps (Time)For Time: 50-40-30-20-10 Cal Row Situps (Women Row 40-32-24-16-8) 13 min cap Int/Beg: 40-30-20-10-5 (32-24-16-8-4) MetconRest 2 min after cap FT Dsc DB Snatch Rope Climbs (20-4) (Time)For Time 20-16-12-8-4 Double DB Snatch 35/20 5-4-3-2-1 Rope Climbs 15 min cap Rx+: 50/35 Int: 25/15 12ft Rope Climbs Beg: 20/10 Rope Walk Ups

CrossFit 10/30/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillE3 for 12min 400m run (4 Rounds for reps)Every 3 minutes for 12 minutes 400m Run Keep distance to allow you to stay under 2:00 minutes to complete. Record EACH time to complete the run Rx+: vest Beg: 300mMetconFT 100 cal bike, 75 BJO, 50 Pullup, 25 Deadlift (Time)For Time 100/80 Cal Bike 75 Box jump overs 24/20 50 Pull ups 25 Deadlifts 275/185 22 Min Cap Int: 80/65 calories 20/16" Jumping pullups or 25 regular 225/155 Beg 60/50 calories 50 Step-overs 50 Ring Rows 25 Deadlifts 135/95

CrossFit 10/29/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5RFT 100m Dball, 2 Bar Pullovers, 15ft HSW (Time)5RFT 100M Dball carry on the shoulder 100/80 2 Bar Pull-overs 15ft HSW 15Min Cap Rx+ unbroken HSW 50m Dball carry = 1 rep 5ft on HSW= 1 rep Int: 80/60# 4 Strict Pull-ups 3 kick-ups to wall (goal is to kick up and barely touch the wall, to sound as quiet as possible) beg: 50/30# 6 Toes to Rig 30ft Bear CrawlMetcon10RFT 10 wallballs, 10 burpees (Time)10 RFT 10 Wallballs 20/14# 10 burpees Cap: 16 minutes Int: 14/10# 8 burpees Beg: 10/6# 6 Burpees

BurgFit 10/28/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 100-20 Ladder DB Deadlift Run S2OH Box Jump BMU (Time)For Time 100 DB Deadlift 35/20 800m Run 60 Single Arm Shoulder to Overhead 35/20 (30/arm) 40 Box Jumps 24"/20" 20/15 Bar Muscle Ups 40 Box Jumps 24"/20" 60 Shoulder to Overhead 35/20 (30 Arm) 800m Run 100 DB Deadlift 35/20 35 min cap Rx+: 50/35 Int: 25/15 C2B or Pullups Beg: 15/10 Step Ups Ring Rows

CrossFit 10/28/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingFront Squat x HSOD 3 (1st rep with 3 sec pause at bottom) (Heavy set of 3)Front Squat x HSOD 3 (1st rep with 3 sec pause at bottom)17 minutes to build to a heavy set of 3 reps, with the first having a 3 second pause at the bottom.Metcon3RFT 600m Run, 3 RC, 20 GHD (Time)3 RFT 600M Run 3/2 Rope climbs 20 GHD sit-ups 17 Min Cap Int: 400m Run 2/1 RC Weighted Sit-ups Beg: 300m Run 6/4 Rope Walk-ups 20 Sit-us

CrossFit 10/27/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting3 Position Snatch Complex (dsc) (Heavy Complex)1 hang snatch 1 snatch from below knee 1 snatch from ground (Touch and Go) Every 2 min for 20 min perform 1 complex, touch and go. building over the course of the 20min MetconFT Buy0in .7 bike, 2 round 5 Devil Press, 10 cal ski, 30 DU (Time)Buy in .7 miles bike 2 rounds 5 Devil Presses 50/35 10/8 cal ski 30 double unders Cap 8min Int: 35/20s 15 Double Unders Beg: .4 miles Bike 20/10s 30 singles 8/6 cal ski

BurgFit 10/26/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4 Rds AMRAP5 (AMRAP - Rounds and Reps)4x AMRAP 5 3 Burpees 6 Air Squats 9 KB Swings 35/26 Rest 1 min between rounds Rx+: 53/35 Score is TOTAL Rounds and Reps Start the next AMRAP where you left off. MetconRest 1 min For Time 400m Run 50 Sit Ups 400m Run (Time)For Time: 400m Run 50 Situps 400m Run 10 min cap Rx+: Toes to Bar Int/Beg: 300m Run

CrossFit 10/26/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSumo Deadlift (Heavy Single)15 minutes to build up to a heavy single MetconCindy XXX (AMRAP - Reps)Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 SquatsCap: 20 minutes

CrossFit 10/24/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconTeams of 2 run/S2OH (Time)For time: Teams of 2 split reps up anyway you want teammates run together 1000m Run 100 strict press 45/35 800m Run 80 push press 95/65 600 meter run 60 push jerk 135/95 400 meter run 40 split jerk 155/105 200 meter run 20 clean and jerks 175/125 35 min cap Every 100m = 1 rep Int: Push Press 75/55 Push Jerk 115/85 Split Jerk 135/95 Clean and Jerk 155/105 Beg: Scale weight to be done in sets of 4-5 reps.