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

Welcome Back!

(No Measure)

Ankle mobility

banded glute activation 3×10

Spiderman lunge holds

Hip flexor stretch

10 shuttle runs

10 wall squats

Front Squat (Tempo 13×1 5 Sets 2 Reps (90 sec rest))

Start at 65% of 1RM Front Squat. 3 second pause at the bottom, explode up.

Target 10kg increase / week if work sets are above 90kg.

Target 5kg increase / week if work sets are below 90kg

Metcon (Time)

3 RFT:

25 Wallball shots

15 OHS 40/30kg

12 min cap

Metcon (Time)

Extras: 50 AB-Mat sit-ups

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