If the whiteboard looks like a scorecard this week, that’s on purpose. Every workout from Monday to Sunday carries a golf name — “Fore!”, “The Back Nine”, “The Yips”, “Best Ball” — and the theme runs deeper than the titles. Golf rewards the same things we’re chasing in here: repeatable mechanics under pressure, patience over seven days rather than one hero session, and the discipline to play the shot in front of you.
It’s a big week of strength. We open with heavy back squats, move into a full Olympic complex on Wednesday, and finish the working week alternating deadlifts and bench press. Around that we’ve built genuine engine work, a grip-heavy interval piece, and a partner AMRAP on Saturday that’s as much fun as it is hard.
Whether you’re a long-time member or you’re searching for a CrossFit gym near Coorparoo, Camp Hill, Greenslopes, Norman Park or Holland Park, here’s exactly what’s on the whiteboard — and how to attack it.
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Frequently Asked Questions
Do I need to be able to do a ring muscle-up to come on Tuesday? No. Tuesday’s skill session is designed for people who don’t have one yet, and the workout has scaled options at every level.
What if I don’t know my 1RM back squat? Come in anyway. Your coach will help you work off a recent heavy set or a rate of perceived exertion instead of a percentage.
Can I bring a friend on Saturday? Yes — Saturday’s partner workout is the perfect session for it. Let us know beforehand so we can get them signed in.
What time are classes? https://www.crossfitcoorparoo.com.au/timetable/
Where are you located? 1/44 Harries Road, Coorparoo QLD, serving Coorparoo, Camp Hill, Greenslopes, Norman Park and Holland Park.
Monday — Squat Strength
We open the week under the bar with a back squat progression, then a piece called “Fore!” that pairs a bike buy-in with kettlebell work and midline. The theme of the day is quality: every rep should look like the first one. Nobody grinds on a Monday.
Tuesday — Gymnastics Density
If the ring muscle-up has been sitting on your goal list for a couple of years, this is the session to show up for. We work the skill in order, from the ground up, with drills you can keep repeating in open gym — then put it to work in “Titleist”, where the challenge is staying calm on the rings with your heart rate up.
Wednesday — Olympic Complex
A barbell complex built around positional awareness, not just load — the kind of session that fixes problems you didn’t know you had. It’s followed by “In the Rough”, a short, fast piece where the barbell should never feel heavy and the burpees decide the outcome.
Thursday — Grip Intervals
“The Back Nine” runs five stations across five rounds, and your forearms are involved in most of them. There’s a deliberate reason the run sits where it does. Consistency across the rounds beats a hot start every time.
Friday — Upper Body Density
Alternating strength stations give you real recovery between efforts, which means real weight on the bar. Then “The Yips” — short, upside down, and won by whoever keeps the steadiest hands.
Saturday — Partner Sprint
“Best Ball” is a you-go-I-go partner workout, which makes Saturday the best session of the week to bring a mate along. You rest while they work, so every round is a sprint. Visitors and first-timers are always welcome on a Saturday.
Sunday — Midline and Pull
A steady strength circuit through the midline and posterior chain, finishing with “Play It As It Lies”. A good way to close the week without leaving yourself wrecked for Monday.
Coach’s notes: A proper midline day to close out the week. The get-up rewards patience — one slow, controlled rep per side is worth more than three rushed ones. Renegade rows are about the hips staying still, not the row being heavy.
“Play It As It Lies” is a max-reps piece, so pace each minute like it’s the only one. New to GHD sit-ups? We’ll scale the range of motion. It’s the movement most likely to leave you sore for three days if you go too big, too early.
New to CrossFit? Start Here
You don’t need to be fit to start — that’s the whole point. Every workout on this page can be scaled to your experience, your injury history and your current capacity. Our coaches do that for you on the day, and we’ve got members from their late teens to their sixties training in the same class.
CrossFit Coorparoo is at 1/44 Harries Road, Coorparoo, minutes from Camp Hill, Greenslopes, Norman Park, Holland Park and the Brisbane CBD, with parking on site.
[Book your free intro session →] https://www.crossfitcoorparoo.com.au/get-started/free-trial/
