SAVE THE DATE
The In-Community Champs are BACK. After the incredible energy, banter, competition, and community spirit from last year — we’re doing it all again in 2026.

📅 Saturday 4th July 2026 - PM
🔥 Bigger teams. Bigger atmosphere. Bigger moments.

Lock it into your calendar now — this is one you won’t want to miss. More details, captains, and team announcements coming soon 👀

MONDAY 11 MAY 20260

ACCESSORY:

10 minutes for quality:

10 Freestanding handstand shoulder taps

10 evil wheels

5 wide grip strict pull-ups

WORKOUT:

As many rounds and reps as possible in 16 minutes:

1 rope climb

35 double unders

5 Strict chin ups

10 Single arm dumbbell overhead walking lunge steps

TUESDAY 12 MAY 2026

LIFTING:

Every 2 minutes for 7 sets (14mins):

1 Hang Squat Clean + 1 Front Squat

Start at a 60% of max clean and build to a heavy complex with good technique and no misses.

Masters: hang power clean + front squat

WORKOUT:

5 rounds for time: 10min Time cap

7 Squat Cleans,

9/7 strict ring dips

WEDNESDAY 13 MAY 2026

WORKOUT

On A 24 Minute Clock: With A Partner, Share The Reps…

600m Run Together Or 45/38cal Machine

16 Wall Walks

400m Run Together Or 40/34cal Machine

32 Snatches

300m Run Together Or 36/30cal Machine

64 Burpees

200m Run Together Or 28/24cal Machine

96 Deadlifts

THURSDAY 14 MAY 2026

SKILL DEVELOPMENT:

10 minutes of the following unbroken complex for practice and quality:

Peak- 1 pull up + 1 Chest to bar + 1 toes to bar + 1 bar muscle up

Masters- 2 Kip + 1 toes to bar + 2 pull ups

Climb- 1 c2b + 1 toes to bar + 2 pull ups

Base- 2 kips + 2 Knee to nips + 2 kips

WORKOUT - For time

12-9-6

Double Dumbbell thrusters

Pull ups

Rest 2 minute

For time

15-12

Double Dumbbell thrusters

Pull ups

Rest 2 minute

For Time

27 Double Dumbbell thrusters

27 Pull ups

FRIDAY 15 MAY

LIFTING:

Every 2 minutes for 7 sets (14mins):

3 deadstop deadlifts

*build to a heavy set of 3 with good technique.

*start at 50%

WORKOUT: For time - partition as desired:

70 Hang Cleans

50 Front Squats

30 Push Jerks

SATURDAY 16 MAY 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit
  

SUNDAY 17 MAY 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