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

Warm-up (No Measure)

Tuesday Green banded shoulder mobility

Red banded shoulder Mobility

10 shuttle runs

10 leg swings forwrd/ Lateral

5 Inchworm 2 push-ups

30 sec spiderman lunge hold each side



Snatch + Below knee snatch + High hang snatch (4 Sets 1 rep 90 sec rest. )

Three position snatch.

Finish in full squat snatch positon after each movement. Chose own load. Work on effeciency, keep weight safe and managble. Use hook grip.

Metcon (Time)

For time:

Buy in 100 DU’s



DB alternating snatch 30/15kg

Box jump overs

Decline box push ups (feet on box)

13 min cap

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