Burn District Fitness

New week 🔥

And if you’re being honest with yourself —

June is already moving faster than you planned.

The summer schedule is in full swing.
The routine you had in May is gone.
And the fitness goals you set in January are feeling further away than ever.

Here’s what I know after coaching people for 14 years.

The people who make the most progress through summer are not the most motivated.

They’re the most supported.

They have a coach expecting them.
A program built around their life.
Someone who adjusts when things get hard and pushes when things get comfortable.

That’s personal training at Burn District.

Not a big box gym experience.
Not a generic program.

One on one or small group coaching built specifically around where you are right now and where you want to go.

This week we have spots available.

And I want to fill them with people who are done waiting and ready to move forward.

If that’s you — DM us TRAIN today.

Let’s build something this summer that you’re proud of by September. 👊

Ron

No better way to start the weekend 👊

Week 3 of HYROX is in the books.

Great workout. Great people. Great energy.

Grateful for everyone who showed up this morning and got after it.

The workouts are fun, but the community is what makes it special 🧡

How are you starting your weekend? 👇

Tomorrow is the day. 🔥

HYROX Training Club — Week 3 hits at 7:30AM Saturday morning at Burn District.

And I want to tell you something about this group before they show up tomorrow.

Three weeks ago most of these people had never done a HYROX session in their life.

They showed up anyway.

Week 1 — 75 second power intervals. Learning the movements. Building the foundation.

Week 2 — 10 minute sustained efforts. More demand. More adaptation.

Tomorrow — Week 3 — we build on everything.

01:15 work. 00:25 rest. 24 rounds.

8 movements that mirror exactly what race day demands.

And week by week — this group is becoming something.

Not just fitter.

More capable. More confident. More ready.

That’s what purposeful training does.

🏁 HYROX Washington D.C. — September 3–7
🏁 HYROX Tampa — October 23–25
🏁 HYROX Nashville — December 10–13

Tomorrow is the last entry point before Session 4.

If you’ve been watching from the sidelines — today is the day to stop watching.

DM us HYROX right now. Last call. 👊

Here’s exactly what’s happening this Saturday. 👇

HYROX Training Club — Week 3 Foundational

01:15 Work / 00:25 Rest
24 Rounds

8 movements. Here’s why each one is in here:

1️⃣ Run 7 — aerobic base. Teaches you to pace like race day.

2️⃣ Sled Push — pure power output. The sled doesn’t lie.

3️⃣ KB Deficit Split Squat (Goblet) — single leg strength and stability under load. Direct HYROX carryover.

4️⃣ Ascending Burpee Push Up — builds work capacity under fatigue. This is where mental toughness gets trained.

5️⃣ RowErg 7 — second aerobic engine. Mirrors the ski erg demand on race day.

6️⃣ MAX x DB OH Strict Press — overhead strength and shoulder stability. Every HYROX movement needs it.

7️⃣ Plank Up-Downs — core endurance under fatigue. The thing that holds everything else together.

8️⃣ Wallballs — the HYROX staple. Full body. High output. Exactly what race day demands.

This isn’t random.

Every movement is intentional.
Every interval is calculated.
Every round builds the base that carries you to D.C., Tampa, and Nashville.

📅 Saturday June 6 · 7:30AM
Beginner-friendly. Fully coached. Last call.

DM us HYROX to reserve your spot. 👊

New month. Summer is here. And if you’re being honest —

The routine that was barely holding together in May just got harder.

Kids are home.
Schedules are gone.
The gym keeps getting pushed to “later.”

And later keeps turning into never.

Here’s the truth about personal training at Burn District 👇

We hear it all the time —

“I’d love to work with a coach but I don’t know if I can afford it.”

So let’s just talk about it.

Personal training at Burn District is not a big box gym upsell.

It’s not a generic program handed to you by someone who doesn’t know your name.

It’s a coach who knows exactly where you are, where you want to go, and builds a plan specifically around your life — your schedule, your goals, your limitations.

One on one or small group options available.

And here’s what we know —

The people who invest in a coach stop guessing.
They stop wasting time on workouts that don’t work.
They stop starting over every few months.

They just get results.

If cost is the question — DM us TRAIN and let’s have an honest conversation about what works for your situation.

No pressure. No pitch.

Just a real conversation about what’s possible. 👊

🎉 WELCOME TO THE 250 CLUB, LINDA! 🎉

250 plus personal training sessions. Let that sink in.

A friend’s recommendation brought Linda to Burn District in August 2023. Her consistency, positivity, and humor did the rest.

Every early morning session with Coach Every workout through work travel, a busy family schedule, and whatever life threw her way. She showed up.

“Workouts are designed for me and my fitness goals. Adaptable when dealing with injuries or pain.”

250 sessions later, Linda even brought her son Chad into the Burn District family.

As any good Seminole knows — consistency wins championships. 🔥

Congratulations, Linda. Honored to be part of your journey.

Team Burn💪🏆

Most HYROX programs skip the part that matters most.

At Burn District, we’re not just training harder — we’re building the engine first.

We’re in Week 2 of a 4-week base-building phase, and this phase matters.

HYROX is 8 rounds of 1km running + 8 functional stations. Elite athletes complete each station in about 3 to 3.5 minutes. For most first-time and open division athletes, that can be 5 to 6 minutes of continuous effort per station.

That’s a big demand on your body — and you don’t get ready for it by guessing.

Week 1 focused on 75-second intervals to build power, efficiency, and recovery.

Tomorrow, we level up.

Week 2 introduces 10 minutes of continuous work using the same movement patterns. More time. More demand. Same foundation. That’s how you bridge the gap from short bursts to race-day exertion.

Weeks 1–4: Aerobic base + power foundation
Weeks 5–10: Progressive loading + intensity
Weeks 11–16: Race prep + peak performance

🏁 HYROX Tampa — October 23–25
🏁 HYROX Nashville — December 10–13

By the time race day comes, your body will know exactly what to do.

Tomorrow · May 30 · 7:30AM
Beginner-friendly. Fully coached. Limited spots.

DM “HYROX” to reserve your spot. 👊

This Saturday isn’t just another workout.

It’s Week 2 of something much bigger.

Here’s what we’re building at Burn District 👇

Our HYROX program is a structured 16 week progressive training journey — and we’re just getting started.

The roadmap:

Weeks 1–4 — Base building. Learning the movements. Building your aerobic foundation. This Saturday is part of that.

Weeks 5–10 — Progressive loading. More intensity. More volume. Measurable improvement every week.

Weeks 11–16 — Race prep. Peak performance. You’ll know exactly where you stand.

The finish lines:

🏁 HYROX Tampa — October 23–25, 2026
Tampa Convention Center

🏁 HYROX Nashville — December 10–13, 2026
Music City Center

You don’t have to race. But you’ll be ready if you want to.

This Saturday, May 30 · 7:30AM is your entry point into all of it.

Beginner-friendly. Fully coached. Progressive by design.

DM us HYROX to reserve your spot. 👊