GIRLS ARE TORIAN BOUND

THIS SATURDAY & SUNDAY

We’re proud to have two of our amazing coaches, Jas and Laura, taking on the Team Pro Pairs division at Torian Pro in Brisbane this weekend.
These two lead from the front every single day inside our gym — bringing energy, support, knowledge, and a standard that lifts everyone around them. Now they get the chance to test themselves on one of the biggest stages in the sport. The hard work has been done. Early mornings, extra sessions, sacrifices, and countless hours behind the scenes have all led to this moment.
We know the whole CF505 community will be behind them every step of the way ❤️

Let’s go Jas & Laura

MONDAY 18 MAY 20260

STRENGTH: Every 4mins x 4 sets

6 Barbell Bench Press (at 80-85% or 8RPE)

12 Pendlay Rows (at 30-40% of your Deadlift 1RM)

25 banded lat pull downs

WORKOUT: For time

10 rope climbs

1200/1,000 meter row/ski or 50/40cal echo bike or 800m run

TUESDAY 19 MAY 2026

WORKOUT

For quality / partitioned as desired - rest as needed between reps and sets:

50 back squats - 70% of your most recent 1 rep max back squat

FINISHER: For time

21-15-9

Burpees

V-ups

WEDNESDAY 20 MAY 2026

LIFTING:

EMOM 4min:

3 unbroken Hang Power Snatches at approx. 60% of 1RM Snatch

-Rest 1 minute-

EMOM 4min:

3 Touch-and-go Power Snatches from the

floor at approx. 65% 1RM Snatch

Scaling - 6 alt DB hang snatch + 6 alt DB power snatch at a challenging weight

WORKOUT: 3 rounds for time

24/18 calorie echo bike or Row or 400m Run

21 toes to bar

18 dumbbell walking lunge steps (farmers hold)

THURSDAY 21 MAY 2026

LIFTING: Every 2:30 for 5 sets

12 deadlifts at 55-60% of your 1RM

** no alternate grip

WORKOUT: For time

400 meter run

12 sandbag to shoulder or 24 Russian KB swings 32/24kg

7 bar muscle ups

400 meter run

8 sandbag to shoulder or 16 Russian KB swings

5 bar muscle ups

400 meter run

4 sandbag to shoulder or 8 Russian KB swings

3 bar muscle ups

FRIDAY 22 MAY

GYMNASTICS: On the 2min for 12min (3 sets of each):

**Accumulate quality reps during each 90sec window, then rest 30s.

Peak

1. 90sec Strict HSPU to floor

2. 90sec strict toes to bar alternate touch outside of hands

Climb

1. 90sec strict HSPU (1 abmat)

2. 90sec strict hanging starfish

Base

1. 15-30s HS Hold against wall + DB seated strict press

2. 90sec strict hanging knee raise

WORKOUT: 5 rounds for time:

50 Double Unders

15 Wall Balls

15 wall ball box step overs

SATURDAY 23 MAY 2026

Saturday, Big Community Energy

• Due to Coach Laura and Coach Jas at Torian there will be NO Engine Class this week

• 8am → Crossfit
  

SUNDAY 24 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