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

(No Measure)

Shoulder Mobility

10 Shuttle runs

10 Leg swings forward/Lateral

1 lap spiderman lunge

20 scorpions

hipflexor & lower back stretch

Clean and Jerk (1 @90% of 1RM C&J + 2 drops of 1 rep.)

Work to 90% of 1RM C&J for a single. Then perform 2 drop sets of 1 rep.

Target 5kg increase for weeks 1&2 if single is above 120kg. Back to 90% for week 3&4. TEST in week 5.

Target 2.5kg increase for weeks 1&2 if single is below 120kg. Back to 90% for week 3&4 and TEST in week 5.

For Drop Sets of 2×1

Decrease the weight by 10kg if your single is above 120kg.

Decrease the weight by 5kg if your single is below 120kg.

Metcon (AMRAP – Rounds and Reps)

12 Min Amrap:

40 DU’s

10 Power Cleans 60/40kg

10 S2O 60/40kg

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