🐰 EASTER IS HERE 🐰

Easter is just around the corner! We hope everyone gets a chance to slow down, spend time with family and friends, and enjoy a few chocolate eggs along the way.

To help you plan your training over the long weekend, here are our Easter opening hours:

3/4 Good Friday: Closed
4/4 Easter Saturday: 6:00am & 8:00am classes
6/4 Easter Monday: 8:00am class

Make sure you book in and come start the day with a workout before enjoying the rest of the holiday weekend. Have a safe and happy Easter everyone! 🐣💛

MONDAY 30 MAR 2026

GYMNASTIC STRENGTH - Every 2 minutes for 5 sets:

Peak: 1-3 unbroken strict ring muscle ups - add weight as needed

Climb: 1-3 unbroken seated / band assisted strict ring muscle ups

Base: 1-3 eccentric strict pull-ups + 1-3 eccentric strict ring dips

ACCESSORY

Base - 3 Rounds

10 kneel Russian push ups + 45-60sec straight arm plank

Climb - 3 Rounds

10 Russian Push ups + 10 Banded ring support hold

Peak - 3 Rounds

5 low ring muscle up transitions + 10 second ring support hold

WORKOUT: As many rounds and reps as possible in 15 minutes:

5/4 Bar Muscle ups

50 Double Unders

15 V-ups

TUESDAY 31 MAR 2026

LIFTING: Every 4 minutes for 4 supersets:

Set 1: 12 front squats + 3 deadlifts

Set 2: 9 front squats + 6 deadlifts

Set 3: 6 front squats + 9 deadlifts

Set 4: 3 front squats + 12 deadlifts

12 reps: 57-61% of each lifts respective 1 rep max

9 reps: 62-66%

6 reps: 67-71%

3 reps: 72-76%

WORKOUT: 2 minutes of work / 2 minutes of rest for 4 sets:

20 bar facing burpees

Then… Max rep front squats in the time remaining

WEDNESDAY 01 APR 2026

WORKOUT: 5 rounds for time (15min cap):

200 meter run

15 dumbbell shoulder to overhead,

LIFTING: Every 2min for 6 sets: # push press

Set 1: 7 reps - 60%

Set 2: 5 reps - 65%

Set 3: 3 reps - 70%

Set 4: 3 reps - 70%

Set 5: 5 reps - 75%

Set 6: 7 reps - 80%

THURSDAY 02 APR 2026

LIFTING:

EMOM X 10:

1 power clean building to a heavy single (prioritizing technique)

-at 10:00-

Every 30 seconds for 12 sets:

1 power clean - 80-85% of your heavy single

WORKOUT: For time:

100 double unders

75 Alt single leg squats

50 Alt Hang DB snatches

75 double unders

50 box jumps

25 Alt Hang DB snatches

FRIDAY 03 APR 2026

🐰 CLOSED FOR GOOD FRIDAY 🐰 Have a safe and happy Easter from the team at 505

SATURDAY 04 APR 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit

🐣 Easter Brunch After the 8am Class 🐣

We’ll be keeping the Easter spirit going after our 8am class with a relaxed Easter Brunch at the gym.

After we train, stick around, refuel, and spend some time with the community. Bring along something small to share if you’d like — whether it’s fruit, a plate to share, or even a few Easter treats.

These moments outside the workout are a big part of what makes our community special. Training together, then sitting down for a chat and a bite to eat is what it’s all about.

Everyone is welcome, so come for the workout and stay for the brunch! 🐰🥐☕

SUNDAY 05 APR 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