No Sweat Intro | Drop In

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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BurgFit

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

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

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

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

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

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

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

BurgFit 4/1/2020AnnouncementsClick 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-up (,)2 Rounds: 50 Jumping Jacks 10 Inchworms 20 Air Squats 5 Tuck Jumps ,MetconM100 CrossFit (Time)For Time: 10 Rounds: 10 Sprawls 10 Mountain Climbers (1-1-2-2 Count) 10 Squat Jumps 14 min cap INT/BEG: 8 Reps of each MetconRest 5 min. FT dsc 500/50 Run/Swing (Time)For Time: 500m Run 50 Russian KB Swings 400m Run 40 Russian KB Swings 300m Run 30 KB Swings 200m Run 20 KB Swings 100m Run 10 Russian KB

BurgFit 3/31/2020AnnouncementsClick 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 or Line Hops 4 Rounds: 10 Good Mornings 20 Bird Dogs 10 Russian Kbell Swings Metcon3RFT 200m Run 10 KB DL 10 KB Swings 10 KB Snatches (Time)3 RFT: 200m Run 10 Kettlebell Deadlifts 200m Run 10 Kettlebell Swings 200m Run 10 Kettlebell Snatches/arm 16 min capUse whatever kettlebell you have available. If you don't have a 200m mark, run for 1 min. MetconRest 5 min.AMRAP

BurgFit 3/30/2020AnnouncementsClick 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 cardio of your choice 3 Rounds: 10 Bodyweight Lunges 10 Jump Tucks 5 Inchworms MetconRest 3 min between AMRAPs. Score is Rounds and Reps AMRAP 10 Air Squats, Sprawls (AMRAP - Rounds and Reps)10 Air Squats 10 Sprawls Score is Rounds and Reps AMRAP 8 Goblet Squats, Burpees (AMRAP - Rounds and Reps)AMRAP 8: 8 Goblet Squats (35/25) 8 Burpees INT/BEG: Scale Weight to go unbrokenAMRAP 6 OVH Lunge,