NEXT WEEK IS COMMUNITY WEEK - BRING A BUDDY WEEK

19 Jan - 24 Jan 2026

One week. Free training. Open to everyone.
Bring a friend, try something new, and experience the coaching, classes, and community that make CF505 different.

Click on the Image and send them the link to book in a session!!

MONDAY 12 JAN 2026

LIFTING:

Every 4 minutes for 5 sets (8 RPE or 80-85%):

3 front squats

-rest 20 seconds

2 front squats

-rest 20 seconds-

1 front squat

ACCESSORY:

As many rounds and seconds as possible in 10 minutes:

90 second wall-sit

30 second L-sit (floor or paralettes)

TUESDAY 13 JAN 2026

WORKOUT: For time

9 rounds,

3 strict pull-ups

3 strict press,

Immediately into…

9 rounds,

6 hang power clean,

6 push-ups

CORE:

12min EMOM (3 rounds)

Min 1 - 15 V-ups/tucks into plank hold for remainder of minute

Min 2 - Rest

Min 3 - 15/15 Kettlebell side bends

Min 4 - 30 Hollow Hold flutters

WEDNESDAY 14 JAN 2026

WORKOUT: For time

50 Kettlebell Swings,

60 Kettlebell Goblet squats

50 Box Jumps

60 Kettlebell Swings

50 Kettlebell Goblet Squats

LIFTING:

Every 90 seconds for 10 sets:

1 Deadlift - as heavy as possible RPE 9

THURSDAY 15 JAN 2026

LIFTING:

Every 2:30min x 5 sets

6/6 Back Rack Split Squat

• Start at 40% of your Back squat 1RM and build

WORKOUT:

Choose your implement - Barbell or Dumbell

10 Rounds for time:

3 Barbell Snatches or 4 Alternating Dumbbell Snatches

3 Burpees over bar/Dumbbell

FRIDAY 16 JAN 2026

WORKOUT:

0:00 to 10:00min

21-15-9

Dumbbell Bench

Cal Row

10:00 to 20:00

21-15-9

Ring/Box Dips

C2B pull ups/Pull ups/Ring Rows

20:00 to 30:00

21-15-9

Cal Echo Bike

Abmat sit-ups

Burpees

SATURDAY 17 JAN 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit

• 3pm - Open Prep with Jas - for Registered Members
  

SUNDAY 18 JAN 2026

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

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

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