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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February 2021

BurgFit 2/10/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconFor Time 1.5mi Bike 15 SBC 1k Row 15 SBC 800m Run 15 SBC (Time)1.5mi Bike 15 Sandbag Cleans 80/60 1000m Row 15 Sandbag Cleans 800m Run 15 Sandbag Cleans 20 min cap Rx+: 100/80 Int: 1.2 mi Bike 750m Row 600m Run 60/40 Beg: 1 mi Bike 500m Row 400m Run 40/30 MetconRest 3 min For Time 20-16-12-8-4 Pullups 3x DU (Time)20-16-12-8-4 Pullups 60-48-36-24-12 DU 12 min cap Int: Banded Pullups 1/2 DU 2x Singles Beg: Ring Rows Singles

CrossFit 2/9/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillOverhead Squat (Heavy Double)18 Min To Find Heavy Double of the day from the rack MetconCrossFit Games Open 11.4 (AMRAP - Rounds and Reps)10-Minute AMRAP of: 60 Bar-Facing Burpees 30 Overhead Squats, 120# / 90# 10 Muscle-UpsScaled: 60 Bar Facing Burpees 30 OHS 95/65 10 Pullups *allowed to step up and step over on burpee on scaled version*

BurgFit 2/8/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconScore is REPS for EACH 5 min AMRAP (4 scores) 5ft = 1 rep AMRAP5 50ft Walking Lunge 10 DB Snatch GHD (AMRAP - Reps)5 min AMRAP 50ft Double DB Walking Lunge Buy In 10 Double DB Snatch 35/20 Max GHDs Int: 25/15 Weighted Situps Beg: Single DB Walking Lunge 20/10 Alternating DB Snatch 20/10 SitupsMetconRest 4 minAMRAP5 100ft DB Walking Lunge 5 Devil's Press Toes to Bar (AMRAP - Reps)5 min AMRAP 100ft Double DB Walking Lunge 10 DB Thrusters 35/20 Max Toes to Bar Int: 25/15 Toes to Eyes Beg: Single DB Walking Lunge

CrossFit 2/8/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillDball Hold (Accumulate 5 min)1 second = 1 rep10 min to accumulate 5 min DBall Hold 100/80 Extra Credit to accumulate 8 minMetcon1-10 Clean and Jerk Cindy (Time)For Time 1-2-3-4-5-6-7-8-9-10 Clean and Jerk 155/105 After each round of C&J perform 1 round of "Cindy" 25 min Cap 1 round of Cindy = 5 Pull-ups 10 Push-ups 15 Air Squats Int: 115/85 Jumping Pullups Beg: 65/45 Ring Rows Assisted Push-ups

Saturday 2/6/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 Asc weight Snatch (Time)Teams of 3 5 Rounds 150ft Double DB Lunge 35/20 15 syncro Burpees 30 Snatches (ascending in weight) Rx: R1: 75/55 R2: 95/65 R3: 115/85 R4: 135/95 R5: 155/105 Cap: 40min Rx+ 50/35s Int: 45/35 65/45 95/65 105/75 115/85 If time capped, each 5ft = 1 rep. Add remaining reps to the time cap for your score For lunges, each person must perform their own 50ft. Break snatches up as desired between members.

CrossFit 2/5/21Coaches Choice10-15 minutes coaches choiceWarm-upSkill3 position Clean (Heavy Complex)hang clean below the knee from the floor15 min to find heavy complex MetconCrossFit Games Open 14.4 (AMRAP - Reps)14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsScaleed: 60 cal Row 50 Knee Raises 40 Wallball Shots 14/10 30 Cleans 95/65 20 Chin over bar Pullups

CrossFit 2/4/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillInversion Practice (5ft=1 rep)10 min to practice Handstand Walks or Handstand Push Ups SkillEMOM8 HSPU HSW (5ft = 1 rep )Min 1) Max HSPU 2) Rest 3) Max HSW 4) Rest Int: Elevated Beg: 3 Inversions 30s Plank Shoulder Taps Metcon2RFT 40/32 Cal Bike 100ft Bear Crawl (Time)2RFT 40/32 Cal Bike 100ft Bear Crawl Rest 2 min between rounds. 14 min cap 5ft = 1 rep Score total time including rest Int: 32/24 Beg: 50ft

BurgFit 2/3/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon10 RFT 15 Wallballs 15/12 Cal Row 30 DU (Time)10 Rounds for Time 15 Wallballs 15/12 Cal Row 30 DU *Every time you trip on the rope or drop the wallball 3 burpees* 32 min cap Int: 14/10 15 DU 60 Singles Beg: 10/6 60 Singles (No penalty for tripping or dropping the ball)