BOYS NIGHT - FRI 03 JULY 6.30PM

Get ready for a night of training, laughs, and good company as we bring the boys together for our first Boys Night. Whether you're a regular in the gym or looking for an excuse to catch up with your mates, this is a night you won't want to miss. We'll have a fun workout, plenty of banter, and a chance to connect with other legends in the community. Gather your mates and get ready for a great night at CF505. Click the link to RSVP NOW

MONDAY 29 JUNE 2026

LIFTING

In Trios - rotate every 5 reps

120 Clean and Jerks

In the remaining time

Build to a heavy complex of

1 clean pull + 2 hang clean pull from 1” from floor + 1 clean + 1 jerk

ACCESSORY

3 sets (9min cap)

70sec on/1:30 rest

Max effort set of dips

In remaining time

Max chin ups

Or

3 sets

One set of Max effort toe or heel assisted box dips

One set of Max effort band assisted chin ups

Rest 2mins between sets

TUESDAY 30 JUNE 2026

LIFTING: Every 4:00mins x 4sets (16min cap)

Paused Back Squat (2-sec pause) x 5 @ 70%

Strict Press x 4 @ 77.5%

Chest-supported Dumbbell row x 10

WORKOUT - 3 Stations

4min Time Cap - For Time - 30/24cal Echo

4min Time Cap - For Time - 40/30cal Row

4min Time Cap - For Time - 30 burpee to plate

WEDNESDAY 01 JULY 2026

WORKOUT - For time

30-20-10 Wall Balls

12-9-6 Bar Muscle Ups

Rest 4 Mins into

30-20-10 Wall Balls - 9/7kg

9-6-3 Wall Walks

For Completion:

3sets

10 Alternate Single Leg toes to bar

20 Starfish

30 feet elevated straight arm crossbody Kettlebell pull overs

Or

3sets

10 Hanging No Kip knees to chest

20 Controlled Lying knee to elbow

30 Straight arm crossbody Kettlebell pull overs

THURSDAY 25 JUNE 2026

LIFTING: Deadlift

5×3 @ 80%

2min rest

WORKOUT: 14min AMRAP

7 Shuttle Runs (7.5m Shuttle Run = 1rep)

7 Dumbbell Hang Snatches Arm 1 - 22.5/15kg

7 Burpee Box Jump Ups/Step Downs 24/20"

7 Dumbbell hang Snatches Arm 2

FRIDAY 26 JUNE 2026

WORKOUT - For Time

200m Farmers Carry

10 Wall Facing Handstand Push Ups

200m Farmers Carry

20 Ring Dips

200m Farmers Carry

30 Strict Handstand Push Ups

ACCESSORY: AMRAP for quality

20 Weighted calf raises

20 Tibialis raises or Seated Kettlebell tib curls

15/15 Kneeling medball lateral wall throws

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.

UPCOMING COMPETITIONS & 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

CF505 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 HEREto 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