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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CrossFit

Saturday 2/15/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 2RFT 1200m Run, Rope Climbs, OH lunge, DB step-ups, DB Snatch (Time)Teams of 2 2 Rounds 1200M (200m Relay) 6 rope climbs 50 OH walking lunges 50/35 4 Rope climbs 50 DB step ups 50/35’s 24/20 2 Rope climbs 50 Hang DB snatch 50/35 Cap: 40min Int: Rope Climbs to 12' target 35/20# dumbbells Beg: 600m Runs (100m Relays) 2:1 Rope Walk-ups 20/16" step-ups 20/10# dumbbell

CrossFit 2/14/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting20 minutes to completeBack Squat (5x5 @ 60%+ Building in weight)MetconFT 100 DU, 50 DB DL, 50 Sit-ups, 50 cal Row (Time)For Time 100 Double unders 50 DB deadlifts 2x50/35 50 sit ups 50/40 cal row 10 min cap Int: 50 Dubs 35/20s 50 Sit-ups 40/32 cals Beg: 100 Singles 20/10s 25 sit-ups 30/24 cals

CrossFit 2/13/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingHang Snatch (Heavy Double)14 minutes to completeMetconCFHQ HSHold, Squat, HSW, HSPU (Time)CF HQ Wod 181013 For time: 3-minute handstand hold 100 air squats 50-meter handstand walk 100 air squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats. 20 minute time cap (be smart with rest!) If you are not highly proficient with handstands, modify each movement to a point that is manageable but challenging. Intermediate: For time: 2-minute handstand hold 100 air squats 25-meter handstand walk 100 air squats 20 handstand

CrossFit 2/12/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingBench Press (1 Rep Max)15 minutes capMetconFT Front Squats, Run, Cleans, Box Jumps (Time)For time 15 front squats 155/105 400M Run 30 power cleans 155/105 800M Run 45 box jumps 24/20" 400 M run 18 Min cap Int: 115/85 Step-up's 24/20" Beg: 15 Front Squats 65/45 200m Run 30 Power Cleans 65/45 400m Run 45 Step-ups 20/16 200m Run

CrossFit 2/11/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill1k row (Time)1000m row for timeMetconBurg Test #2.0 (Time)For Time 8 Ring Muscle ups 16 Hang KB snatches 70/53 32 Goblet squats 64 Toe to Bar 128 Double unders 64 Ab mat sit ups 32 Alternating Pistol squats 16 Deficit HSPU 2x45/25 8 Bar Muscle ups 25 Min CAP INT: Jumping MU/ C2B 53/35 knee to chest 64 dubs box pistols regular HSPU Chest to bar BEG: pull ups/ ring rows + dips 35/26 knee raises x2 singles seated DB press pull ups/ ring rows + dips

Saturday 2/8/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 relay 30 AMRAP 1 RC, 10 cal Bike, 5 deads (AMRAP - Rounds and Reps)Teams of 3 relay rounds 30 Min amrap 1 Rope climb 10/8 cal bike 5 deadlifts 255/175 Rx+ Legless RC 315/205 Athlete 1 completes an entire round before athlete 2 begins. Must stay in the same order. Int: 1 Rope Climb to 12' 10/8 185/125 Beg: 2 Rope Walk-ups 7/5 95/65

CrossFit 2/7/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSpend 20 minutes to establish a heavy complex of the day1 power snatch 1 full snatch 3 overhead squats (Heavy complex of the day)1 power snatch 1 full snatch 3 overhead squats bar should not be droppedMetconRandy (Time)For Time: 75 Power Snatches, 75# In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.Rx: 75/55 Int: 55/40 beg: DB Snatch 20/10 Cap: 10 minutes Choose a scaling that you could perform at least 15+ reps prior

CrossFit 2/6/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill14 minutes to complete200m Farmer Carry (4x 200)Score only completed unbroken distances 1 rep = 200m completedMetcon40-20-10 T2B, sit-ups, cal ski (Time)For time Toes to bar Ab mat sit ups Cal ski (row if not available) 16 min cap Int: Toes to eye level 30-15-8 cals (w: 24-12-6) Beg: Knee raises to toes to rig 20-10-5 Cals (w: 16-8-4)

CrossFit 2/5/20Warm-upCoaches Choice10-15 minutes coaches choiceSuperset15 minutes to completeDeadlift (5x5 building)Weighted Glute Bridges (5x5 Building)place just your shoulders on a bench starting with your butt on the ground. Have a barbell resting in your hip pocket and drive your hips to the ceiling until your torso is parallel with the ground.Metcon21-15-9 Cal bike, dbl KB Snatch, 50ft KB lunge (Time)21-15-9 Cal bike (w:17-12-7) Double KB snatch 2x53/35 50ft double KB front rack lunge after each round Int: 35/26 Beg: 15-10-5 cals (w: 12-8-4) Single KB 26/18 If hit time cap, score it time cap + 1