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 – Olympic Weightlifting


Foam Roll lats 1:00 e/s

Green Band:

Tricep Shoulder 1:00 e/s

Pec 1:00 e/s

Frog 1:00

Glute 0:30 e/s



20 Banded Pull Aparts

10 Pass Throughs

10 barbell Good Mornings

3 Snatch pulls

3 Power Snatch

3 Hang Power Snatch

Snatch Pull (EMOM 7:)


Build to a heavy Drop Reset Double.

Focus on initial set up. Guide bar in to position One following through with explosive hips and aggressive shrug.

Reach Full extension at the hips.

Pausing Power Snatch (EMOM 7:)

Pause Position 1 – 2 Seconds Above Knees

Pause Position 2- 2 Seconds at Hip Crease

Pause Position 3 -2 Seconds in Receiving (Catch)

Building only heavy enough to challenge holding each position.

2 Power Snatch 2 Hang Power Snatch (Go Every 90 Sec x 7)

Start 0:00-9:00

This is complex. Hold onto the bar. Touch and Go the Power Snatch straight into our Hang Power Snatch. Reseting in The hang Position if need be.

Our Technique Snatching above should set us up for quality of Movement.

Build weight safely.