BOYS NIGHT IS COMING

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. Watch this space — more details coming soon! Gather your mates and get ready for a great night at CF505.

MONDAY 22 JUNE 2026

LIFTING - Every 3.00min x 5 sets:

3 Back Squats @ 70-80%

60sec Rest

3 Strict Press @ 70-80%

WORKOUT: For Time

21-15-9

Double Dumbbell Hang Clean and push press

Strict Pull ups

TUESDAY 23 JUNE 2026

SKILL WORK: 3-4 sets for quality

Option 1 - Peak - 8 Alt Single Leg candle stick to handstand kick up and hold

Option 2 - Climb - 8 DBL leg candle stick to handstand kick against wall

Option 3 - Base + Masters - 10 floor or box Pike position leg lifts + 10 alternating courtesy squats from a 1-2in deficit plate

Workout - For Time

50-40-30-20-10

Double Unders

Abmat sit ups

10-8-6-4-2

Double Dumbbell Devils Press

WEDNESDAY 24 JUNE 2026

STRENGTH - Deadstop Deadlift

5 sets of 2 reps @ 80-85% - rest 60-90s between

into

2 sets

15-20 lying rower hamstring curls or

Lying DBL leg banded hamstring curls

WORKOUT

0-8min - For Time with Partner

90/70cal Echo Bike

8-16mins - For Time with Partner

50 burpee box get overs

THURSDAY 25 JUNE 2026

WORKOUT - For Time

20 Rounds

3 Box jumps

2 Chest to bar pull ups

1 Wall climb + 1 Wall Facing Handstand Push Ups

CORE

12 Rounds x :20/:10 Alternating movements

Side plank hip taps Left

Mountain climbers

Side plank hip taps Right

Mountain climbers

FRIDAY 26 JUNE 2026

STRENGTH

Build to a heavy complex

3 Position Clean + 3 Front Squats

2mins Rest

10min Time Cap

Max cal row In Trios

P1- 15/12cal Row

P2- Farmers Hold

P3- Wall Sit

2min Rest

10min Time Cap

In Trios - AMRAP

70-50-40

Dumbbell Bench

Slam Balls

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