🎅 2025 CHRISTMAS TIMETABLE: - CLICK HERE

FITNESS TIP
Recovery is training too. Prioritize sleep, fuel, and mobility.

Note: “Don’t worry if the workout looks a bit different on the board — it’s all part of keeping training fresh and fun.”

MONDAY 29 DEC 2025

LIFTING:

Every 3.30 minutes for 4 sets:

8 back squats - as heavy as possible across all sets (or 70-75%)

Masters -16 reps reverse hyper or Box squats

WORKOUT: For total reps:

4 minute amrap

500/400 meter row

Max reps wall climbs/half climbs/pike shoulder taps

2min Rest

4 minute amrap

40/32cal echo bike

Max reps toes to ring/bar or evil wheels or starfish

2min Rest

4 minute amrap

500/400 meter run (masters: 100 mountain climbers)

Max reps Power clean at 50% or your 1RM

TUESDAY 30 DEC 2025

WORKOUT: For time

10-9-8-7-6-5-4-3-2-1 reps of,

Thrusters

Bar facing burpees

PUMP SESH: 9min AMRAP

7.5m monster walk

10/10 fire hydrants

7.5m monster walk

45s wall sit

WEDNESDAY 31 DEC 2025

Morning Classes as per normal - ONLY 3.30pm class in the afternoon

LIFTING:

Every 3 minutes for 5 sets: #Deadlift - as heavy as possible

Set 1: 12 reps

Set 2: 10 reps

Sets 3-4: 8 reps

WORKOUT: In teams of 3

BUY IN: 400m team carry

(1 x Dumbbell farmers carry, 1 x deadball carry, 1 x no carry - switch as desired)

5 rounds (shared as desired, 1 working, 2 resting)

21 DB bench press

21 shuttle runs (7.5m = 1)

BUY OUT: 400m team carry

THURSDAY 01 JAN 2026

DITCH IT JANUARY - MEMBER'S CHALLENGE

It’s time to clear space + clear your mind.

We’re kicking off 2026 with Ditch It January — your challenge to declutter for any 10 days this month, or make it a challenge and take on all 31Days.

Day 1: 1 item

Day 2: 2 items

Day 3: 3 items

…you choose your 10 days!

The best part? You don’t have to toss everything — donate it, recycle it, or save it for our January 17th Exchange Co-Op (limited items to bring for exchange). Your trash might be someone else’s treasure.

🔥 RX+ Version: Go all 31 days if you’re feeling spicy.

Let’s head into the new year lighter, clearer, and more intentional.

TRAIN TOGETHER 💛 GROW TOGETHER 🖤

FRIDAY 02 JAN 2026

Morning Classes as per normal - ONLY 3.30pm class in the afternoon

LIFTING:

Every 2:30 minutes for 5 sets:

# behind the neck push jerk + # overhead squat - as heavy as possible

Set 1: 4 behind the neck push jerk + 4 overhead squat

Sets 2 and 3: 3 behind the neck push jerk + 3 overhead squat

Set 4 and 5: 2 behind the neck push jerk + 2 overhead squat

WORKOUT:

2 minutes of work / 2 minutes of rest for 5 sets:

20 Front Squats or Heavy Dumbbell Goblet Squats,

Max cal machine or double unders

SATURDAY 03 JAN 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit
  

SUNDAY 04 JAN 2026

Sunday, Recovery Mode - Skill work, mobility, or stretching.

💡 Tip: Gains happen outside the gym! Prioritize sleep, hydration, protein, and light activity.

Book into a class today - click here
Unit 8/1 Commence Place, BURPENGARY Q 4505 | M: 0400 072 132 | E: crossfit505burpengary@outlook.com