We would like to thank all of our past clients who stood by us, our family and our Gym. We have relocated to the Sunshine Coast in Sunny Queensland where we are living our best lives. 

We wish you all the very best for the future.

Now, do some Burpees!

CrossFit Inventive – CrossFit

Metcon (No Measure)

Saturday 6am Wanda Sandhills.
If weather is poor you will receive a text message from Jase to divert to the gym.


(No Measure)


Snatch Technique Warm-Up

1 set of:

Snatch-Grip Romanian Deadlift x 3 reps

Snatch High Pull from Below Knee x 3 reps

Muscle-Snatch x 3 reps

Overhead Squat x 3 reps @ 3211

Snatch Push Press x 3 reps

Snatch Balance x 3 reps

Hang Power Snatch x 3 reps

Snatch from Below Knee x 3 reps

Metcon (3 Rounds for weight)

Every 2 minutes, for 8 minutes (4 sets):

Drop Snatch x 2 reps

Build over the course of the four sets, but focus more on speed and stability than load used.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch Balance x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch Balance x 1 rep

Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch (6 sets 1 rep 2 mins rest)

ˆt’s ok to drop the barbell between lifts; get set and make your lifts technically sound
Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.

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