At CrossFit Coorparoo, every class is built on a deliberate plan — not random workouts thrown together on the day. Below is a look inside this week’s strength, skill and accessory programming, the foundation that sits beneath our daily classes here in Brisbane’s inner south-east.
Whether you’re a seasoned athlete or thinking about your very first session, this gives you a clear picture of how we train: progressive barbell work, gymnastics skill development, and the targeted accessory work that keeps our members strong, mobile and injury-resilient for the long haul.
How Our CrossFit Programming Works
Each training day at CrossFit Coorparoo has a clear focus — overhead strength, leg stamina, gymnastics, weightlifting, sprint work, team endurance or midline. We pair a primary strength or skill piece with accessory work that reinforces the movement patterns we just trained.
This structure is what makes CrossFit so effective for everyday people, not just elite athletes. Every movement scales. A back squat, a handstand walk or a push jerk can be loaded and adjusted to suit a complete beginner or a competitor — coached in real time by our team. The result is balanced, well-rounded fitness that carries over into real life.
This Week’s Training at a Glance
| Day | Focus | Strength / Skill | mtcon |
|---|---|---|---|
| Mon | Overhead / Grip | Push Press + Push Jerk — Every 2:00 x 5 sets: 2 Push Press + 3 Push Jerks | 3 sets: 12/12 Side-Lying DB External Rotations · 8 Weighted Maltese Raises (2–3 sec controlled eccentric) · :30 Ring Plank |
| Tue | Leg Stamina | Back Squat — Every 3:00 x 4 sets: 10-8-6-6 ascending load | 4 sets: 50ft/50ft Crossover Lateral Sled Drag · :30/:30 Single-Leg Foot-Elevated Glute Bridge Hold · :30/:30 Side Plank |
| Wed | Gymnastics / Grip | Handstand Walk — Every 1:30 x 6 sets: 25–50ft | 4 sets: 10/10 Standing Landmine Rotation · :15 GHD Supine Hold · 15/15 Banded Terminal Knee Extensions |
| Thu | Weightlifting | Power Clean — 10:00 EMOM: 1 Power Clean · Sumo Deadlift — Every 3:00 x 4 sets: 5 reps | 4 sets: 8–10 Glute Ham Raises · :30 Weighted Sorensen Hold |
| Fri | Sprint Couplet | Front Squat — 10:00 EMOM: 3 Front Squats | 3 sets: 12 Barbell/DB Wrist Curls (slow, controlled) · 100ft/100ft Suitcase Carry · 10 Reverse Nordics |
| Sat | Team / Endurance | — | 3 sets: 12 Banded Hip Thrusts · 10/10 Single-Leg KB Crossbody RDL · :30 Dead Hang |
| Sun | Midline / Core | — | Core-focused finisher |
A Closer Look at the Week
Monday – Overhead & Grip. We open the week building overhead strength and stability through the push press and push jerk, then bulletproof the shoulders with external rotation and ring plank work — a smart way to keep pressing safely week after week.
Tuesday – Leg Stamina. An ascending back squat develops raw leg strength, while the sled drags, glute bridges and side planks build the hip and single-leg stability that protects your knees and lower back.
Wednesday – Gymnastics & Grip. Handstand walks are one of the most rewarding skills in CrossFit. We progress them in short sets, then support the work with anti-rotation core and knee-stability accessories.
Thursday – Weightlifting. A dedicated Olympic lifting day. The power clean EMOM sharpens technique under control, the sumo deadlift adds posterior-chain strength, and the glute-ham and Sorensen holds finish the job.
Friday – Sprint & Squat. Heavy front squats paired with crisp accessory work — wrist strength, loaded carries and reverse Nordics — to round out the week feeling strong.
Saturday – Team Endurance. Our community favourite. Partner-based work that brings the whole gym together, plus posterior-chain accessory work to keep you balanced.
Sunday – Midline & Core. A focused core day to tie everything together and set you up for the week ahead.
Train With Us in Coorparoo
CrossFit Coorparoo is a community gym in Brisbane’s inner south-east, welcoming members from Coorparoo, Greenslopes, Camp Hill, Holland Park, Norman Park, Carina and surrounding suburbs. Our coaches scale every session to your level, so you’re never thrown in the deep end.
If you’ve been searching for CrossFit near you in Brisbane, this is your invitation to come and see what structured, coached training feels like.
👉 Book your free intro session today and we’ll walk you through everything — no experience required.
📍 1/44 Harries Road, Coorparoo, Brisbane
Frequently Asked Questions
Is CrossFit good for beginners? Absolutely. Every workout at CrossFit Coorparoo is scalable, and our coaches adjust the loading, range of motion and movements to suit your current fitness and experience. Most members start with little to no background in weightlifting or gymnastics.
Do I need to be fit before I start? No. You get fit by training — you don’t need to be fit to begin. We meet you where you are and build from there with a proper on-ramp.
Where is CrossFit Coorparoo located? We’re at 1/44 Harries Road, Coorparoo, in Brisbane’s inner south-east — easily accessible from Greenslopes, Camp Hill, Holland Park, Norman Park and Carina.
What should I expect in a class? A coached warm-up, a strength or skill focus, a conditioning workout and accessory work — all in a supportive, community-driven environment. Every class is led by a qualified coach.
Can the workouts be scaled? Yes — that’s the heart of CrossFit. Every movement, load and time domain can be adjusted so everyone in the room gets an effective workout, from first-timers to experienced athletes.
