CrossFit – Tue, Jul 18
Announcements Our Members night at Recoverie Cronulla is this Wednesday 19th 7-8pm RSVP on the Facebook event or txt Tash CrossFit Inventive – CrossFit Warm-up General WU: 1:00 machine 1:00 Shuttle Runs — Mobility 2:00 Frog 30s Lower Back/Hipflexor e.s 30s Pigeon e.s 30s Ankle Mobility e.s 30s Lat On Upright e.s 30s Dead Hang […]
CrossFit – Mon, Jul 17
Announcements Our Members night at Recoverie Cronulla is this Wednesday 19th 7-8pm RSVP on the Facebook event or txt Tash CrossFit Inventive – CrossFit Warm-up General 30s Shuttle Runs 30s Side Skips 30s Squat Hold 30s Plank Hold — Mobility Couch 1:00 e.s Spiderman 30s e.s Front Rack 30s Puppy Dog 30s Wrist 30s 20s […]
Pure Conditioning – Mon, Jul 17
Announcements Our Members night at Recoverie Cronulla is this Wednesday 19th 7-8pm RSVP on the Facebook event or txt Tash CrossFit Inventive – Pure Conditioning Warm-up MOBILITY 1:00 on each machine Pigeon 30s e.s 3 Way Puppy Dog Samson + Tricep 30s e.s — ACTIVATION 20 Banded Pull aparts 10 Banded Rows 20 Banded Good […]
CrossFit – Sat, Jul 15
CrossFit Inventive – CrossFit Warm-up TABATA 20/10 X 10 ROUNDS ALTERNATE WITH PARTNER: SKI PLANK HOLD — 30s Pigeon e.s 30s Glute e.s 30s Twisted Cross e.s 30s Puppy Dog 20s Calf e.s 30 Calf Pumps — P1: 10 Banded Pull aparts 10 Banded Press 10 Push Ups 10 Dual DB Bench P2: 20 Halo […]
CrossFit – Fri, Jul 14
CrossFit Inventive – CrossFit Warm-up SHOULDER PREP 10 PVC Pass Throughs 10 PVC Pass Arounds e.w 10 PVC OHS 10 PVC Prone Lift Offs —- MOBILITY Puppy Dog 30s Twisted Cross 30s e.s Samson + Tricep 30s e.s Body Weight Ankle Mobility 30s e.s Squat Hold 30s — ACTIVATION 20 Halo Glute Bridges 10 Halo […]
Pure Conditioning – Fri, Jul 14
CrossFit Inventive – Pure Conditioning Warm-up General Warm-up & Activation 1:00 Row 100m Run 1:00 Row 100m Run Banded Lower Calf 30s e.s 30 Calf Pumps — 45 Minute Time cap (Time) 5 Rounds For Time: 400m Run 30/25 Cal Row 200m Run 15/10 Cal RowSubs 400m Run – 1,00/700m Bike – 400/350m Ski 200m […]
Bullet Proof – Fri, Jul 14
CrossFit Inventive – Bullet Proof Warm-up 1 min machine Banded lower Red Band 20 Pull Aparts 10 Pass Throughs 10 Rows 10 Curls 1 Lap Overhead Walking Lunges Single Leg DB Step Ups (3×8 each leg) Choose a challenging load Rest 90sec between sets Bulgarian Split Squats (3×8 each leg) Choose a challenging load Rest […]
Pure Conditioning – Thu, Jul 13
CrossFit Inventive – Pure Conditioning Warm-up 1 min row 1 min bike car park run 30 sec standing quad e/s 30 sec glute e/s 30 sec twisted cross e/s 30 sec calf e/s 30 calf pumps banded lower body 20 banded pull aparts 10 pass throughs 10 squat to hamstring with medball Metcon (Time) For […]
Bullet Proof – Wed, Jul 12
CrossFit Inventive – Bullet Proof Warm-up 1 Min Row Pec stretch on upright Lat stretch on upright Hamstring stretch on upright Red band: 10 Pull Aparts 10 Pass Throughs 10 Rows 10 Curls 5 Inchworms + ! Push Up Dumbbell Flat Bench Press (4×12) Same weight for 4 sets Don’t rush these reps You should […]
CrossFit – Tue, Jul 11
CrossFit Inventive – CrossFit Warm-up General 30s Bike 15 rest 30s Deep Squat Hold 15 rest 30s Superman Hold 15 rest 30s Bike [faster] — Mobility Couch 1:00 e/s Active Spiderman + 5 Rotations e.s Lower Back/Hipflexor 30s e.s Calf 30s e.s 30 calf Pumps — ACTIVATION 2 Laps Halo Crab Walks 10 Halo Air […]