AND JUST LIKE THAT IT'S OPEN SEASON

3 WORKOUTS | 3 WEEKS

We’re officially signed up for the CrossFit Open — the lights are on, the vibes are high, and the workouts are calling. Friday Night Lights starts February 27th 🔥 You don’t have to be the fittest — you just have to show up. Have you signed up yet?

MONDAY 26 JAN 2026

Public Holiday - Open Gym from 6am

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

TUESDAY 27 JAN 2026

SKILL DEVELOPMENT:

EMOM x 3 minutes:

6 pause wall squats - 3 second hold in the bottom

Into

EMOM x 3 minutes: 3 each side, tempo ATG split squats - 2 second negative + 2 second pause in the bottom

Into

EMOM x 3 minutes: 6-10 alternating single leg squats/assisted pistols or Shrimp squats or lunge to high knee

WORKOUT:

For time (30min cap):

1 mile run

100 wall-ball shots 20/14lb ball to a 10/9ft target

1 mile run

100 medball cleans

WEDNESDAY 28 JAN 2026

SKILL WORK (10mins):

Rope Climbs

• Foot clamp

• Stand up

• Knees to chest, clamp and stand

PEAK: Legless rope climbs from seated position

WORKOUT: Every 4 minutes for 6 sets:

Alternating between:

A:

10 strict handstand push-ups

20/15 calorie echo bike

25 V-ups

B:

3 rope climbs, 15 ft

20/15 calorie Row

15 ring push-ups

THURSDAY 29 JAN 2026

LIFTING - Every 2mins x 8 sets - 2 Pause Front Squats

• Long pause for 5 seconds on the bottom of each rep

• Start at 70% and build if you can maintain the pause

WORKOUT - 10 rounds for time:

5 Burpee Box jump overs

3 Muscle Ups

1 Power clean at 70%

FRIDAY 30 JAN 2026

LIFTING - 5 sets of 6 reps:

1 ¼ Bench Press at 65-75%

Rest 90s between sets

WORKOUT

2min ON/2min OFF x 4 sets, for max reps:

20/15cal echo bike or 22/16cal Row

Max reps DB alternating Hang clean and Jerk

SATURDAY 31 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