505 YOUTH PROGRAM IS BACK:
and kicking off this week! Designed for ages 5–12, these sessions build strength, confidence, and coordination — all while having fun in a supportive environment.

Youth 505 New Cycle Starts this week - Book in here: https://crossfit505.acr.fit/cf505youth

MONDAY 061025 - KING'S BIRTHDAY

6AM - OPEN GYM

8AM - CROSSFIT CLASS

WORKOUT:

In teams of 2 - For time (40min cap):

100 Dumbbell snatches

1km run

80 Dumbbell clean and press

1km run

60 Dumbbell walking lunges

1km run

40 Dumbbell Thrusters

1km run

20 Devils press

TUESDAY 071025

LIFTING: Every 2 minutes for 8 sets: Deadlift

Sets 1-2: 3 reps - 70-75%

Sets 3-4: 2 reps - 75-80%

Set 5: 1 rep - 80-85%

Set 6: 1 rep - 85%

Set 7: 1 rep - 85%+

Set 8: 1 rep - 85%+

WORKOUT:

2 minutes of work / 1 minute of rest for 5 Rounds (15mins total):

21 American KB Swings

Max Box Jump Overs in the time remaining

WEDNESDAY 081025

LIFTING: Every 2:30 for 6 sets (15mins): Back squat

Set 1: 4 reps - 70-75%

Set 2: 3 reps - 75-80%

Set 3: 4 reps - 75-80%

Set 4: 3 reps - 80-85%

Set 5: 4 reps - 80-85%

Set 6: 3 reps - 85%+

WORKOUT:

For time and reps (15min cap):

30-20-10 reps of,

Front squats,

Shoulder to overhead

Max reps burpees over bar in remaining time

THURSDAY 091025

LIFTING:

Every 2:00 for 6 sets (12min): Unbroken Power Clean

Set 1: 5 reps - 70-75%

Set 2: 4 reps - 75-80%

Set 3: 3 reps - 80-85%

Set 4: 5 reps - 75-80%

Set 5: 4 reps - 80-85%

Set 6: 3 reps - 85%+

WORKOUT:

5 sets, rest exactly 2 minutes between sets or alternate rounds with a partner (24min cap):

20/16 calorie row or bike

4 wall walks

20 Alternating dumbbell clean and jerks

FRIDAY 101025

LIFTING:

Every 2:30 for 6 sets: Unbroken Squat Snatch

Set 1: 5 reps - 65-75%

Set 2: 4 reps - 70-80%

Set 3: 3 reps - 75-85%

Set 4: 5 reps - 70-80%

Set 5: 4 reps - 75-85%

Set 6: 3 reps - 85%+

WORKOUT:

For time (13min cap):

70 double unders

21 snatches

7 bar muscle ups

50 double unders

15 snatches

5 bar muscle ups

30 double unders

9 snatches

3 bar muscle ups

SATURDAY 111025

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 7am → Weightlifting Class

• 8am → Crossfit Class

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