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 – Gymnastics


Wallball thoracic spine stretch 3 x 30 sec

2 sets:

Banded lat pull down x 10

Banded tricep ext x 10

Head but push ups x 10


10 banded pull aparts 5 sec pause @ sternum

10 banded pass throughs


1 set) of:

Interval 1 – Ring Hang Warm-Up x 30 seconds

Interval 2 – Scap Pull-Ups on Rings x 15 reps (slow and controlled)

Metcon (No Measure)

6 x 2 reps:

Ring Pull-Up Negatives x 1 rep @ 31A1

*False grip preferred, but not necessary.

Metcon (No Measure)

rotate through 6 sets of each:

1 – Full Support Hold on Rings x 5 seconds

2 – Ring Dip Negative x 1 rep @ 32A1

*If you cannot maintain a smooth and consistent speed in your dip negative, place your feet on the floor to make it possible to do so.

Metcon (No Measure)

Band assisted ring muscle ups

4 sets 5 reps