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 2/14/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon8 AMRAP ski, wallball (AMRAP - Rounds and Reps)8/6 Calories ski 8 wallball Shots 14/10 Rx+ 20/14# Int: 10/6 Beg: 5/4 cals Wallball squat (no target) 10/6MetconRest 3 minutes8 AMRAP OH lunge, Sit-ups (AMRAP - Rounds and Reps)8 Minute AMRAP 8 Single-Arm Stationary Overhead Lunges KB 35/24 10 sit-ups Rx+ 53/35 10 T2B Int: Single-arm Front rack lunge 35/24 10 Sit-ups Beg: 8 Lunges (unweighted) 5 Sit-ups MetconRest 3 minutes8 AMRAP Goblet Squat, Rope climb (AMRAP - Rounds and Reps)8 Goblet Squats 35/26 1 Rope Climb Rx+ 8 Goblet Squats 53/35 1 Rope Climb Int: 8 Goblet Squats 26/18 1 Rope Climb to 12' Beg: 8 Air Squats 1 Rope Walk-ups

BurgFit 2/12/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconE11M 33, .7 bike, HSPU, Dball, 500 Row, pullup, Devil (3 Rounds for reps)Every 11 min for 33min .7 miles bike 20 HSPU 10 Dball Cleans 80/60 500m Row 20 Pullups 10 Devils Press 35/20's Rx+ 100/80 Dball 50/35's Dumbbell Int: .5 mile bike Elevated HSPU 60/40 400m Row Jumping Pullups Devil press 20/10s Beg: .4 mile bike HRPU 250m Row Ring Rows Burpees

BurgFit 2/10/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon15 AMRAP Dubs, Row, Kbs (AMRAP - Reps)15 Min AMRAP 100 Double unders 50/35 cal Row 25 kettle bell swings 53/35 INT: 50 dubs 40/25 Cal 35/26 BEG: 150 singles 30/15 26/18 MetconRest 5 minutes3RFT Run, DB burpees (Time)3RFT 400M Run 15 Dumbbell burpees deadlift50/35's 15 Min Cap INT: 35/20 BEG: 20/10

BurgFit 2/7/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon50-40-30-20-10 Wallball, HSW, 2x DU (Time)50-40-30-20-10 Wallballs 20/14 Hand stand walk 2x DU 200m run before every round Cap: 35 minutes HSW is measured in 5ft increments 200m Run = 1 rep If time capped, score is 35 minutes + 1 sec for every missed rep. Int: 15/10 Half distance HSW 50-40-30-20-10 DU or 200-160-120-80-40 singles Beg: 10/6 WB Bear crawl 100-80-60-40-20ft 100-80-60-40-20 Singles Run 100m before each round

BurgFit 2/5/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconE5F20 20 Box, 20 pullup, 20 cals (4 Rounds for reps)Every 5 minutes for 20min 20 Box Jumps 24/20 20 Pullups 20/16 cals Bike Score is time to complete EACH round Scale be able to get 90s-2min of rest in the first round. Int: 20/16" Jumping Pullups 15/12 cals Beg: Step-ups 20/16 Ring Rows 10/8 cals MetconRest 4 minutes after cap8 AMRAP 3 devil, 9 step-ups (AMRAP - Rounds and Reps)AMRAP 8 min 3 Devil Presses 50/35 9 Weighted step-ups 24/20" Int: 35/20 Step-up 20/16 beg: 20/10 Unweighted step-ups 20/16

BurgFit 2/3/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 800 run, 15 strict ring dips, 15 strict HSPU, 1000 row (Time)2 Rounds For Time 800m Run 15 Strict Ring Dips 15 Strict HSPU 1000m Row 15 Strict Ring Dips 15 Strict HSPU Cap: 28min Int: 600m Run Kipping HSPU or elevated strict 800m Row Beg: 400m Run 15 HRPU 15 pike or db Presses 500m RowMetconRest 3 minutes after cap2 Minute Max Air Squat (AMRAP - Reps)In 2 minutes perform max air squats rx+: 80/50# Sandbag (hold any style)

BurgFit 1/31/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 1 mile, WB, BJO, Db Snatch, Burpees (Time)For time 1 Mile run 50 wall balls 20/14 40 bjo 24/20" 30 DB snatch 50/35 20 burpees 800M run 25 Wall balls 20 BJO 15 DB snatch 10 burpees Cap: 40 minutes Scale mile to allow you to complete in 10 minutes or less. Scale all other movements to a difficulty that allows you to perform 10-20 reps per set.

BurgFit 1/29/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon30-20-10 cals Bike dball squats 6-4-2 RC (Time)30-20-10 Cal bike Sand bag squats 100/80 6-4-2 Rope climbs 20 min cap Women perform 24-16-8 cals Int: 20-15-10 (w: 16-12-8 cals) cal bike sandbag 80/60 RC to 12' Beg: 15-10-5 (w: 12-8-4 cals) Sandbag 50/30 12-8-4 Rope Walk-ups MetconRest 5 minutes After cap7RFT 10 cal Row, 20 lunge (Time)7RFT 10/8 cal row 20 walking lunges 12 min cap Beg: 5RFT 8/6 Cals 12 Lunges

BurgFit 1/27/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconBar MU "Nate" (AMRAP - Rounds and Reps)20 Min AMRAP 2 Bar muscle ups 4 Handstand push ups 8 KB swings 70/53 Int: 2 Jumping Bar MU or 4 C2B pullups Elevated HSPU 53/35 Beg: 2 Pullups or 4 Jumping Pullups Hand release Push-ups Russian 35/26 Metcon5 minute rest3RFT 50 DU, 15 DB C&J (Time)3 RFT 50 Double Unders 15 Db Clean and Jerks 50/35s Choose a weight that you can complete the first set in 2-3 sets Cap: 12 minutes Int: 25 DU or 100 singles 35/20s Beg: 50 Singles 20/10s

BurgFit 1/24/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 25 GHD, 20 cal Row, 15 DB clean (Time)3RFT 25 GHD sit ups 20/16 cal row 15 DB squats cleans 50/35 16 min cap Int: Weighted Sit-ups 26/18 15/12 cal Row 35/20 Beg: Sit-ups 15/12 cal row 20/10 MetconRest 4 minutes AFTER cap5RFT 8 sandbag cleans, 16 burpees (Time)5RFT 8 sandbag cleans 100/80 16 burpees 15 min cap Int: 80/60 12 Burpees Beg: 50/30 12 Sprawls