AND JUST LIKE THAT IT'S OPEN SEASON

3 WORKOUTS | 3 WEEKS

🏟️ TEAM SPIRIT NIGHT - Friday 27th February - Wear your favourite team jersey. Football • Softball • Rugby • AFL • Netball • Baseball Club colours on. Rep your team. Bring the hype.

🌈 NEON NIGHT - Friday 6th March - Bright fits. Glow sticks. Loud energy. If you’re not glowing, you’re not trying.

🤍 505 COMMUNITY NIGHT - Friday 13th March - The heart of CF505. Members • Friends • Family • Welcome Big cheers. Big support. One community. Wear your BEST 505 gear

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 09 FEB 2026

LIFTING: Every 1:30 for 9 sets:

2 front squats - as heavy as possible

85%+ or RPE 8-9

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

WORKOUT: 10 rounds for time:

10 back squats

1 rope climb

TUESDAY 10 FEB 2026

WORKOUT: 4 sets (each for time - score is your slowest set)

300m Run

30 Abmat sit ups

15 Toes to Bar

- rest 2 minutes between sets

LIFTING: 1 minute of work / 1 minutes of rest for 5 sets (10mins):

Max reps power snatch

Sets 1-2: 62-65% of your most recent 1rm snatch

Sets 3-4: 67-70%

Set 5: 72-75%

WEDNESDAY 11 FEB 2026

LIFTING: Every 2:30 for 7 sets

4 deadlift - as heavy as possible

75-80% or RPE 8

WORKOUT: For time

42-30-18 reps of,

Alternating dumbbell snatch,

Alternating Single leg squats

THURSDAY 12 FEB 2026

LIFTING: Every 3 minutes for 3 sets

10 each side, single arm tempo dumbbell push press

- as heavy as possible

- Lower for a 3 second eccentric on each single arm push press.

WORKOUT: In a team of 3

240/210 cal Row or 200/170 cal echo bike

P1 - Cals on machine

P2 - Sandbag/Deadball hold

P3- 5 burpee pull ups + 3 wall walks - Timer for this workout

FRIDAY 13 FEB 2026

LIFTING: Every 2 minutes for 10 sets

# Clean

Sets 1-2: 3 reps - 70-75%

Sets 3-5: 2 reps - 75-80%

Sets 6-10: 1 rep - 80-85%

Build to a heavy single clean. Power or squat variations are permitted.

Perform whichever variation allows for your heaviest lift.

Workout: Each is for Time

0-5min - For Time

32/26cal Echo bike

30 Wallballs

5-10min - For Time

400/350m Row

30 Chest to bar pull ups/pull ups or ring rows

❤️ SATURDAY 14 FEB 2026 ❤️

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit - Partner WOD - Wear red to celebrate Valetine's Day, bring a friend and celebrate

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

SUNDAY 15 FEB 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