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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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CrossFit 4/08/20AnnouncementsClick 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/842761928 Warm-upWarm-up2 minutes cardio Perform 30 seconds of each movement Arm Circles Hugs High plank (on hand) Air Squats Inch wormsSuperset20 minutes to completeSingle Arm DB Row (5x10-15 reps/arm)Push-ups (5x Max Effort)Once you finish your bent over rows on both arms, go directly into a max effort set of push-ups. No resting in the top of bottom. Once you stop for any noticeable amount of time (3 seconds or so) that ends your

CrossFit 4/07/20AnnouncementsClick 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/842761928 Warm-upWarm Up Run, AS, WL, PVC Thrust, Pass Thrus400m Run 2 Rounds for Quality 10 Air Squats 10 Walking Lunges 10 PVC Thruster 10 PVC Pass ThroughsWeightliftingThruster (3 reps)Every 90 seconds for 9 minutes perform 3 reps. Start empty and perform 3 Thrusters, building heavier than you would use for the WOD MetconCrossFit Games Open 14.5 and 16.5 (Time)For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15

CrossFit 4/06/20AnnouncementsClick 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/842761928 Warm-upWarm Up 4Rounds GM,AS,IW, SS4 Rounds Not For Time 5 Good Mornings 5 Air Squats with Pause at Bottom 5 Inch Worms 5 Samson StretchWeightliftingPower Clean (Technical double)Power cleans 2 reps every 2 min for 14 MetconMetcon (AMRAP - Rounds and Reps)AMRAP 16min 200m Run 10 Deadlift (medium) 40 Double unders 10 Alternating DB Snatch Choose a deadlift weight you could easily perform all 10 reps with. Scale run and dubs to movements you

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

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

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.

CrossFit 4/1/20AnnouncementsClick 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 2rds MC, TS, Lunges, AS1 Min of burpeeeeeeeees 2 Rounds 20 Mountain climbers 10 Toy soldiers 10 Air Squats 10 Good MorningsSupersetSingle Legged Single Arm Romanian Deadlift (5x8/side)Bulgarian Split Squats (5x10/side)90% of weight should be in front foot, 10% in the back foot. Add weight any way you can (goblet, farmer hold, back rack, etc.)Metcon12 AMRAP 10 single arm, (AMRAP - Rounds and Reps)AMRAP 12min 10

CrossFit 3/31/20AnnouncementsClick 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 400m Run 2R 10 Pass, 30 plank, 10 WL, 30 HSH400m Run 2 Rounds 10 Passthroughs 30 second plank 10 Walking lunges 30 second Handstand holdSkillMetcon (Time)3 rounds 800m Run Rest 4 minutes between sets Scale distance to be able to complete in 4 minutes or less Cap: 20 minutes Metcon3RFT 10 deadlifts, 10 DB push press (Time)3RFT 10 Deadlifts 10 DB Push Press/arm Cap: 10 min Choose a weight for your deadlift that is challenging but

CrossFit 3/30/20AnnouncementsClick 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 4Rounds GM,AS,IW, SS4 Rounds Not For Time 5 Good Mornings 5 Air Squats with Pause at Bottom 5 Inch Worms 5 Samson StretchSkillWeighted Good Mornings (7 reps w/ 3 second lowering)Utilizing a Barbell in the back rack, perform a good morning. Take this movement very controlled! Start off very light and only go far enough where you are keeping your back completely flat and hamstrings engaged!Every 2 minutes

Saturday 3/28/20Warm-upWarm-up400m Run then establish a 20ft distance: Toy Soldiers (down) 10 Good Mornings Bear Crawl (back) 10 Wrist Circles in each direction Crab Walk (down) 10 Air Squats Lateral lunge (back)MetconHomeWOD Chipper (Time)Break up reps and order however you'd like to complete. 1 Mile run 100 KB Swings 100 Supermans 100 Weighted Lateral Lunges (50/side) 100m Bear Crawl 100m Crab Walk HomeWOD: For KB Swings and lateral lunges, find a safe item you can swing without damaging it or your surroundings. Only go to eye level. Ex. Laundry detergent, book bag, Cat litter container, etc. Hold in front of you during your lateral