CONGRATULATIONS

🏆 Congratulations to all of our teams who competed over the weekend!

The effort, teamwork, determination and support shown throughout the day made us incredibly proud. Whether you stood on the podium or simply stepped outside your comfort zone, you represented our community with pride.

We're lucky to have such an amazing crew.

MORE UPCOMING EVENTS:

• Paladin Endurance Race - Brisbane - 11th - 12th July 2026

• Jetty to Jetty - Moreton Bay - Sun 19th July 2026

• Deadly Dozen Australia | Fitness Race, Gold Coast - 25th July 2026

• Turf Games - Team of 6 - Gold Coast - 12 & 13 September 2026

• Bridge to Brisbane - Brisbane - 13 September 2026

• Butterfly Effect - Teams of 3 - Brisbane - 26 & 27 September

• Paladin Endurance Race - Brisbane - 26 & 27 September

• Fourtress - Team of 4 (Same gender teams) - Gold Coast - 21st November 2026
  

MONDAY 08 JUNE 2026

LIFTING: Every 2 minutes for 7 sets (14min):

3 Front Squats

• 1 sec pause at bottom of each rep

• 70%+ of front squat 1RM

WORKOUT: As many round and reps as possible in 9 minutes:

3-6-9-12 etc…

Overhead squats,

Toes to bar

TUESDAY 09 JUNE 2026

LIFTING: Every 2:30 minutes for 6 sets (15min):

Set 1: 3 push jerk + 1 split jerk - 70%

Set 2: 2 push jerk + 1 split jerk - 70%-75%

Set 3: 1 push jerk + 1 split jerk - 75%-80%

Set 4: 3 push jerk + 1 split jerk - 80%-85%

Set 5: 2 push jerk + 1 split jerk - 85%

Set 6: 1 push jerk + 1 split jerk - 85%+

Masters - 4 push press as heavy as possible

WORKOUT:

As many rounds and reps as possible in 10 minutes:

15 box jump over / step down,

5 wall walks

15 box jump over / step down

10 ring dips

WEDNESDAY 10 JUNE 2026

ACCESSORY: 3 sets for quality

- rest 1 minutes between sets:

30 barbell hip thrusts at 40% of back squat

60 second hollow hold

60 second feet box elevated hamstring hold or 10 Nordics

30 hollow rocks

WORKOUT: 3 rounds for time with a partner

4x 200 meter run each (relay style)

20 Single Dumbbell devils press (shared)

10 Bar Muscle Ups (shared)

THURSDAY 11 JUNE 2026

SKILL WORK

Option 1: 30s feet elevated HS hold + 15 OH plate shrugs

Option 2: 30s HS hold + 15 OH plate shrugs

Option 3: 30s bent knee HS shoulder taps

Option 4: 30s HS hold hip taps

ACCESSORY

Option 1- 40-70m Handstand walk

Option 2- 20-30 Rower walk ins and outs

Option 3- 20 inchworms + 2 shoulder taps (feet on floor or box elevated)

WORKOUT - For time

21-18-15-12-9-6-3 reps of,

Up Downs

42-36-30-24-18-12-6

V-ups

FRIDAY 12 JUNE 2026

LIFTING: 12mins to find a max

2 hang squat cleans - as heavy as possible

WORKOUT: Every 4 minutes for 5 sets:

10 dumbbell hang squat clean thrusters,

10 chest to bar pull-ups

100 double unders

SATURDAY 13 JUNE 2026

Saturday, Big Community Energy

• 6am - Engine Class

• 8am → Crossfit
  

SUNDAY 14 JUNE 2026

Sunday, Recovery Mode - Skill work, mobility, or stretching.

💡 Tip: Gains happen outside the gym! Prioritize sleep, hydration, protein, and light activity.

RUNNING ROUTES – Class Reference

To help you feel confident during running-based workouts, we’ve included a copy of the running routes we use in class. These are the same measured routes our coaches program with, so you’ll know exactly where to go, how far you’re running, and where to turn. CLICK on the IMAGE to see our routes. If you’re ever unsure during a session, check the map or ask a coach—we’re always happy to help. Lace up and enjoy the run! 🏃‍♂️🏃‍♀️

What does RPE mean? You will find it amongst our programming - click HERE to read more about RPE

Book into a class today - click here
Unit 8/1 Commence Place, BURPENGARY Q 4505 | M: 0400 072 132 | E: crossfit505burpengary@outlook.com