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)

carpark run

Anterior seated shoulder stretches

Posterior delt/lat stretch

Puppy dog stretch

30 x Red banded pull aparts

10 banded pass throughs

10 banded Over head squats

30 sec spiderman lunge hold E/S

30 sec Glute stretch E/S

20 scorpions front back

30 sec lower back/hip flexor stretch E/s

60 sec hammy stretch

60 sec squat hold


1 x High hang snatch + 1 x OHS (5 working sets at this complex 90 sec rest )

This is technique bases. Looking for a fast pull under the bar and keeping tight in the over hard squat.

Try and do 5 singles @ 90% of last weeks weight. If you didn’t do week one. Work up to a decent but safe weight.

Metcon (Time)

For time:

400m run

Then 2 rounds:


20 Alt DB snatch @22.5/15kg

20 Amat sit ups

400m run

15 min cap