Looking for CrossFit classes in Coorparoo or on Brisbane's southside? Here's exactly what our members are training this week. Every session is coach-led, scalable for all fitness levels, and built around a simple idea: get strong, build your engine, and have a great time doing it.
MONDAY — Olympic Lifting + Intervals
We open the week on the platform: power snatch plus squat snatches every two minutes for five sets, dialling in speed and positions. Then "Collateral" — a 12-minute EMOM alternating max-calorie rows with max overhead squats, with built-in rest so you can attack every work minute. Core accessory work (Russian twists, rotational medball slams, KB side bends) finishes the session.
TUESDAY — Strength + Gymnastics Skill
A heavy pairing of sumo deadlift clusters and strict press, alternating stations every two minutes. Conditioning is "Source Code": wall walks, Russian kettlebell swings and box jumps in a 12-minute EMOM. The focus is quality reps, not racing the clock. Glute ham raises and single-arm dumbbell work round it out.
WEDNESDAY — Running + Threshold Engine
Pure conditioning day. "Drive" is six rounds of a 3:30 AMRAP: 400m run, descending burpees to plate, then max calories on the bike, with two minutes' rest between sets. Goal: hold a consistent sub-2:00 run every round. Lower-leg and knee-health accessories (calf raise isos, banded knee extensions, bird dogs) support your running.
THURSDAY — Bar Muscle-Up Skill Day
Ten minutes of bar muscle-up practice — three reps every minute, with scaled progressions for anyone still chasing their first rep. Then "Memento": a fast 7-minute AMRAP of toes to bar, power clean and push jerks, and double unders. Lat and arm accessory work caps it off.
FRIDAY — Front Squats + Leg Stamina
Ten quick sets of three front squats every 90 seconds — big volume, smooth breathing. Then "Warrior": six rounds of dual kettlebell front rack walking lunges, push-ups and air squats. Aim for unbroken lunges and a steady pace. Chest and core accessories to finish.
SATURDAY — Partner Day
Grab a mate for "Partner Bradshaw": 20 rounds relay-style of handstand push-ups, deadlifts, pull-ups and double unders. Tag in, tag out, go big on unbroken sets. The best atmosphere of the week — new to the gym? Saturday is the perfect first class.
SUNDAY — 30-Minute Engine Builder
"Everything Everywhere All at Once": a 30-minute EMOM cycling through rowing, GHD sit-ups, ski erg, burpee box jumps and farmers carries. Pick a sustainable pace, keep transitions to 15 seconds, and grind. Sandbag holds and plank work close out the week.
WHY TRAIN WITH US?
CrossFit Coorparoo has been serving Brisbane's southside community for over a decade with expert coaching, structured programming like this every single week, and a member community 170+ strong. Whether your goal is your first pull-up, a snatch PB, or just feeling fit again, every workout scales to you.
READY TO START?
Book your free trial class at CrossFit Coorparoo — 1/44 Harries Road, Coorparoo QLD. Minutes from Camp Hill, Greenslopes, Norman Park and Holland Park. Come see why we're one of Brisbane southside's favourite gyms.
