NEXT WEEK IS COMMUNITY WEEK - BRING A BUDDY WEEK

19 Jan - 24 Jan 2026

One week. Free training. Open to everyone.
Bring a friend, try something new, and experience the coaching, classes, and community that make CF505 different. Click on the Image and send them the link to book in a session!!

AUSSIE AUSSIE AUSSIE

Join us at 8:00am as we come together to take on an Aussie Hero WOD in honour of the legends who’ve served our country. Expect hard work, team spirit, and a great community vibe—this one’s about showing up and giving your best alongside your mates. We will have OPEN GYM from 6am

⏰ Time: 8:00am - Mon 26 Jan
✅ Important: Please sign in before the session

MONDAY 19 JAN 2026

WORKOUT: For total time

21 burpee pull-ups -rest 1 minute

21 burpee pull-ups -rest 1 minute

15 burpee pull-ups -rest 1 minute

15 burpee pull-ups -rest 1 minute

9 burpee pull-ups -rest 1 minute

9 burpee pull-ups

BOULDER SHOULDERS

One max unbroken set of dual dumbbell push presses

-rest 2 minutes-

One set of dumbbell push presses 70% reps of your max unbroken set

-rest 1 minute-

One set of dumbbell push presses at 2 reps fewer than your 70% set

-rest 1 minute-

One set of dumbbell push presses at 3-4 reps fewer than your 70% set

TUESDAY 20 JAN 2026

LIFTING:

Every 90 seconds for 9 sets:

2 deadlift - as heavy as possible, RPE 8-9 or 85%+

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

WORKOUT: 3 rounds for time

400 meter row

25 V-Ups

12 sandbag/deadball to 40/48in box,

WEDNESDAY 21 JAN 2026

LIFTING: Every 2:00 for 7 sets

4 pause Front Squat

• Start at 60% and build in weight

WORKOUT: 2.30 minutes on / 2.30 minutes of for 3 sets

2 rounds of:

5 bar muscle up

15m barbell front rack walking lunge

then…

in the time remaining Max calorie row or Echo bike

THURSDAY 22 JAN 2026

LIFTING: Every 90 seconds for 10 sets

1 clean Panda pull + 1 muscle clean + 1 high hang squat clean @ 70-80%

Masters/Scaled option: 2 muscle cleans + 2 hang power cleans

WORKOUT: As many rounds and reps as possible for 10 minutes

10 ring dips

30 double unders

1 squat clean, 70% or RPE 7

FRIDAY 23 JAN 2026

LIFTING: 1 minute of work / 2 minutes of rest for 5 sets

Max reps power snatch

Sets 1-2: 60-62% of your most recent 1rm snatch

Sets 3-4: 65-67% of your most recent 1rm snatch

Sets 5: 70-72% of your most recent 1rm snatch

WORKOUT: For time

Buy in - 800m run

21-15-9

Pull ups

Box Jump Overs

Buy Out - 800m run

SATURDAY 24 JAN 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit

• 3pm - Open Prep with Jas - for Registered Members
  

SUNDAY 25 JAN 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