AND JUST LIKE THAT IT'S OPEN SEASON

3 WORKOUTS | 3 WEEKS

🏟️ TEAM SPIRIT NIGHT - Friday 27th February - Wear your favourite team jersey. Football • Softball • Rugby • AFL • Netball • Baseball Club colours on. Rep your team. Bring the hype.

🌈 NEON NIGHT - Friday 6th March - Bright fits. Glow sticks. Loud energy. If you’re not glowing, you’re not trying.

🤍 505 COMMUNITY NIGHT - Friday 13th March - The heart of CF505. Members • Friends • Family • Welcome Big cheers. Big support. One community. Wear your BEST 505 gear

MONDAY 16 FEB 2026

WORKOUT: As many rounds and reps as possible:

15/12 calorie echo bike/rower or 200m run

3 burpee box jumps, 24 in

15/12 calorie echo bike/rower or 200m run

6 burpee box jumps

15/12 calorie echo bike/rower or 200m run

9 burpee box jumps

15/12 calorie echo bike/rower or 200m run

12 burpee box jumps

……. Continue adding 3 reps to burpee box jumps

STRENGTH ACCESSORY: Every 2min for 8 sets

5 banded deadlifts for speed

- 45-55% of your 1 rep max deadlift

- Use a light-medium resistance band. Aim to stand with as much speed and force as possible, while lowering with control.

TUESDAY 17 FEB 2026

LIFTING: Every 2:30 for 6 sets: # Pause Overhead Squat

Set 1: 5 reps - 1 second hold

Set 2: 3 reps - 3 second hold

Set 3: 1 reps - 5 second hold

Set 4: 1 reps - 5 second hold

Set 5: 3 reps - 3 second hold

Set 6: 5 reps - 1 second hold

Masters - Back Squat

WORKOUT: For time

150 Double Unders

50 overhead squats

150 Double Unders

WEDNESDAY 18 FEB 2026

WORKOUT: 5 rounds for time - rest 2 minutes between sets:

10 Toes to bar

3 power cleans @ 75%

10 burpees over bar

3 power cleans

10 chest to bar pull ups

THURSDAY 19 FEB 2026

LIFTING: Every 2:00 for 10 sets: # Squat Snatch

Set 1: 3 reps - 7.5 rpe

Set 2: 2 reps - 7.5 rpe

Set 3: 1 rep - 7.5 rpe

Set 4: 3 reps - 8 rpe

Set 5: 2 reps - 8 rpe

Set 6: 1 rep - 8 rpe

Set 7: 3 reps - 9 rpe

Set 8: 2 reps - 9 rpe

Set 9: 1 rep - 9 rpe

Set 10: 1 rep - 9.5 rpe

Masters - Heavy DB snatch each arm

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

WORKOUT: For total reps - 1min On/1min off x 4:

9/6cal echo or 10/7cal row

Max Jump Lunges

FRIDAY 20 FEB 2026

LIFTING: On a 10 minute clock - for max reps:

10 clean and jerks, 60/40

rest 1 minute-

10 clean and jerks, 70/45

rest 1 minute-

10 clean and jerks, 80/50

rest 1 minute-

Max rep clean and jerks, 95/60

ACCESSORY: 5 sets - rest 2 minutes between sets:

8/8 Front foot Elevated Dumbbell split squats

30s L-sit hold

SATURDAY 21 FEB 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit

• 3pm - Open Prep with Jas - for Registered Members - FULLY BOOKED - LAST ONE
  

SUNDAY 22 FEB 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! 🏃‍♂️🏃‍♀️

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