0411 309 884

#crossfitinventive

crossfitinventive

Looking back, Moving forward! Today we revisited

Looking back, Moving forward!

Today we revisited an old friend! ❤️

@crossfitgames Open Workout 16.4 and 17.4! 💪

And it was as glorious as we remember 🌶

CrossFit Games Open 16.4 and 17.4

13 Min AMRAP:

55 Deadlifts 102.5/70kgs
55 Wall-Ball Shots 9/6kgs
55 Calorie Row
55 Handstand Push-ups

#cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #intheopen #openprep #crossfitgamesopen #friday #deadlift #wallball #row #rowing #handstand #handstandpushup #amrap #16.4 #17.4

“The only way is up.... baby!” - Yazz and the

“The only way is up.... baby!” - Yazz and the Plastic Population

Today’s Pure Conditioning has us climbing the rope!

Pure Conditioning 7am and 5.30pm Monday’s, Tuesday’s and Thursday’s.

💪FOR TIME💪

YOU GO, I GO

14 ROUNDS (7 EACH)
100m Sandbag run
10 Alt DB Hang Snatch 22.5/15
1 Rope climb

#cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #thursday #ropeclimbs #sandbags #dumbbells #partners #yazz #theonlywayisup

🍜#HealthyHumpDay: Toasted Raviolis⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥄Ingredients: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 large eggs⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/2 c. milk⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 c. Italian bread crumbs⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/4 c. freshly grated ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Parmesan cheese, plus more for serving⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Kosher salt⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Freshly ground black pepper⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 lb. frozen ravioli⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Marinara, warmed (for serving)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Vegetable oil, for frying⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Marinara, sauce for serving⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥘Directions: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOR FRYING:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣Line a large baking sheet with parchment. In a shallow bowl, whisk together eggs and milk. In another shallow bowl, combine bread crumbs and Parmesan. Season with salt and pepper. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Working one at a time, dip ravioli in egg mixture then in bread crumbs, pressing to coat. Place on prepared baking sheet. Freeze until solid, 30 minutes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣In a large pot over medium heat, heat 2” oil until shimmering (about 365°). Working in batches, fry ravioli until golden and pasta is cooked through, 3 to 4 minutes, flipping as necessary. Place on a paper towel lined plate and immediately sprinkle with more Parmesan. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣Serve warm with marinara for dipping. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOR AIR FRYER:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣Line a large baking sheet with parchment. In a shallow bowl, whisk together eggs and milk. In another shallow bowl, combine bread crumbs and Parmesan. Season with salt and pepper. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Working one at a time, dip ravioli in egg mixture then in bread crumbs, pressing to coat, then dip back in egg mixture. Place on prepared baking sheet. Freeze until solid, 30 minutes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣Working in batches, place in basket of air fryer and cook at 400° for 7 minutes. Remove from basket and top with Parmesan. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣Serve warm with marinara sauce for dipping.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥳Who said eating healthy had to be boring?⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#cfi #crossfitinventive #ohana #noonegeteftbehind #healthyhumpday

🕴️Wherever you are be all there.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
💡 Focus your mind on what's important.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
☺️And you'll accomplish everything you want to⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#crossfitinventive #ohana #cfi #mondaymotivation #noonegetsleftbehind

Our Wallball Experience just went next level! 🏀

Our Wallball Experience just went next level! 🏀 ⚽️

Our members are loving the new Wallballs from @alphafit_aus

These, together with some new target circles and freshly painted target lines (special thanks to @gordonguppy for a top job👌) are making wallballs just a little more attractive. 🤩

We endeavour to uphold a standard on our equipment to ensure our members train safe and without distraction. 💪

Swipe Left ⬅️

#cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #wallball # alphafit #alphafitaus #targets #freshpaint #smooth #sphere

🥒#HealthyHumpday Zucchini Lasagna Roll-Ups.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🧀Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 6 large zucchini⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 (16-oz.) container ricotta⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 3/4 c. freshly grated Parmesan, divided⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 large eggs⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/2 tsp. garlic powder⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Kosher salt⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Freshly ground black pepper⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 c. marinara⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 c. grated mozzarella⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥄Directions:⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣Preheat oven to 400°. Slice zucchini lengthwise into ⅛” thick strips, then place strips on a paper towel-lined baking sheet to drain. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣Make ricotta mixture: In a small bowl, combine ricotta, 1/2 cup Parmesan, eggs, and garlic powder, and season with salt and pepper. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣Spread a thin layer of marinara onto the bottom of a 9"-x-13” baking dish. On each slice of zucchini, spoon a thin layer of sauce, spread ricotta mixture on top, and sprinkle with mozzarella. 4️⃣Roll up and place in a baking dish, packed together tightly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
5️⃣Sprinkle with remaining 1/4 cup Parmesan. Bake until zucchini is tender and cheese is melty, 20 minutes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
😋How delicious does this sound? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#cfi #crossfitinventive #ohana #noonegetsleftbehind #healthyhumpday

“It isn’t the ups and downs that make life dif

“It isn’t the ups and downs that make life difficult; it’s the jerks!....except the Split Jerk. The Split Jerk makes life easier!” - Charlie Chaplin

💪Strength💪

1 x Push Jerk + 1 x Split Jerk

EMOM x 8

🌶 Metcon🌶

10 Min Amrap:

10 Alt DB-Clean & Jerk
10 Cal Machine
10 Alt DB-Hang Snatch

EMOM complete 5 burpees starting at 0.00.

RX Dumbbell= 1 x 22.5/15kg

#cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #thursday #jerks #splitjerk #charliechaplin #burpees #calories #dumbells #c&j #hangpowersnatch

“I wish there was a way to know you're in the go

“I wish there was a way to know you're in the good old days before you've actually left them.”
Andy Bernard - The Office 👌

These are the Good Old Days! Enjoy them! 😃

#cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #thegoodolddays #theoffice #andybernard #thenarddog #firstmondayoftheyear

This place! 🏠 New Year ready! 👌 It’s a

This place! 🏠

New Year ready! 👌

It’s all been said about 2020, so let’s not look back but take the lessons that 2020 taught us into this New Year! 😃

365 more opportunities to improve yourself physically, and therefore mentally, for your family, friends and ultimately Yourself! 💪

No better place to get it done than here in our friendly, supportive environment! 🤗

2021 is coming up all You! 👏🏼

Let’s go!!! 💪

#cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #support #friends #newyear #2021

🤩We don’t stop playing because we grow old⠀

🤩We don’t stop playing because we grow old⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤜We grow old because we stop playing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
😁Keep on playing for yourself⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#ohana #crossfitinventive #noonegetsleftbehind #cfi #mondaymotivation

🎄 A very Merry Christmas from our Family to you

🎄 A very Merry Christmas from our Family to yours!

🙏🏼 2020 sure was a different year but we are so grateful for every single one of you guys

🎅🏼 Hope Santa found you all & you have the most amazing day with your loved ones

💜 Big love - Jase, Tash, Mila & Hudson

#HealthyHumpDay: Stuffed Celery with Cream Cheese⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fillings⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Everything Seasoning⠀⠀⠀⠀⠀⠀⠀⠀⠀
buffalo chicken⠀⠀⠀⠀⠀⠀⠀⠀⠀
ants on a log (peanut butter and raisins)⠀⠀⠀⠀⠀⠀⠀⠀⠀
Italian stuffed⠀⠀⠀⠀⠀⠀⠀⠀⠀
- pineapple⠀⠀⠀⠀⠀⠀⠀⠀⠀
- bacon⠀⠀⠀⠀⠀⠀⠀⠀⠀
- blue cheese⠀⠀⠀⠀⠀⠀⠀⠀⠀
- olive stuffed⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Hummus⠀⠀⠀⠀⠀⠀⠀⠀⠀
Cream Cheese Stuffed:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 8 celery sticks⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1/2 cup whipped cream cheese⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 Tbsp Everything But the Bagel Seasoning⠀⠀⠀⠀⠀⠀⠀⠀⠀
stuffed celery cream cheese⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
How to:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣You can make as few or as many of the stuffed celery sticks as you’d like. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣Wash the celery and pat it dry with paper towels. Cut each celery stick into thirds.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣Spread a layer of whipped cream cheese on top of the celery.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣Sprinkle everything but the bagel seasoning on top of the cream cheese. By chance you like the idea of making your own everything bagel seasoning, here’s an easy to follow recipe by Two Peas & Their Pod.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
5️⃣Serve and enjoy!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#cfi #crossfitinventive #ohana #noonegetsleftbehind #healthyhum

💪You'll have bad times⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤩But it'll always wake you up to the good stuff you weren't paying attention to⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
😁So keep looking forward⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#crossfitinventive #cfi #ohana #noonegetsleftbehind #mondaymotivation

Feel Good Friday!! What about this!! Aurey “no

Feel Good Friday!!

What about this!! Aurey “no Instagram” Paton with his very first muscle up!! His reaction is what it’s all about!! ❤️🤸‍♀️

Aurey has only been with us a couple of months but looks to improve himself everyday in the gym! Congrats mate! 👏🏼

Language warning with @lornajane1 just as stoked as Aurey!

#cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #muscleup #feelgoodfriday

Throwback Thursday 🔙 Today we throw it back to

Throwback Thursday 🔙

Today we throw it back to April 2020! 🖥

The world was upside down for a while and group workouts with your computer screen were essential to staying accountable, connected and healthy!

It seems so long ago because we’ve come so far from the Zoom days to these days with our sanitised High Fives! ✋

We finish 2020 even stronger than we started it! 💪

#cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #zoom #2020 #stronger #highfives #throwbackthursday

🥜#HealthyHumpDay: Peanut Butter Cookie Bars⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥜Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Rolled Oats⠀⠀⠀⠀⠀⠀⠀⠀⠀
- White Whole Wheat ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Flour⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Cinnamon⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Mini Chocolate Chips⠀⠀⠀⠀⠀⠀⠀⠀⠀
- All Natural Peanut Butter⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Eggs⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Maple Syrup⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Vanilla Extract⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍪Method: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣Preheat the oven to 350ºF and spray an 8×8 baking pan with non-stick cooking spray or line with parchment paper.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣Next, add all of your dry ingredients to a bowl and mix well. Set aside.⠀⠀⠀⠀⠀⠀⠀⠀⠀
In a separate bowl, whisk your eggs. Then add the rest of your wet ingredients to the eggs. Mix well.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣Slowly add your dry ingredients to wet ingredients. When ingredients are well combined, pour dough into your baking pan. Spread evenly.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣Bake at 350ºF for 15-18 minutes (depending on your oven) and how gooey you want your bars).⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
😋Try this recipe and let us know how good it was⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#cfi #crossfitinventive #ohana #healthyhumpday #noonegetaleftbehind

“Come over and we’ll hang..... clean!” - Fre

“Come over and we’ll hang..... clean!” - Freind

Tuesday Dec 15th, 2020

🏋️‍♀️Barbell🏋️‍♀️

Hang Power Clean (Low Hang)
3 reps on Every 90sec x 6 sets

🔥Metcon🔥

5 Rounds For Time:
10 Power Cleans 65/45kg
10 Bar Facing Burpees

#cfi #crossfitinventive #crossfit #ohana #noonegetsleftbehind #fitness #community #hang #hangclean #lowhang #belowknees #burpees #tuesday

🤩You need to overcome the tug of people against

🤩You need to overcome the tug of people against you as you reach for high goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
😎You got this.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
💪Reach for higher goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#cfi #crossfitinventive #mondaymotivation #ohana #noonegetsleftbehind

🎅🏼 Xmas Timetable 💫 Full class timetable

🎅🏼 Xmas Timetable

💫 Full class timetable until 23rd December
💫 Full class timetable returns Mon 4th Jan

🎄 Wodify will reflect all classes over the chrissy and New Years period

🙌🏼 What a rollercoaster year it’s been! So amazing to have all you guys apart of our life

👊🏼 Looking forward to smashing out the rest of this year with you all

💜💜

#HealthyHumpDay: Sweet Potato and chicken curry⠀

#HealthyHumpDay: Sweet Potato and chicken curry⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍗Ingredients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 500g sweet potato, peeled and cut into bite-size pieces⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 tbsp olive oil⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 4 skinless chicken thigh fillets, each cut into large chunks⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 1 large red onion, cut into wedges⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 tbsp rogan josh curry paste⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 2 large tomatoes, roughly chopped⠀⠀⠀⠀⠀⠀⠀⠀⠀
- 125g spinach⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥔Method⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥘Cook the sweet potatoes in boiling, salted water for 5-7 mins until just tender. Drain well, then set aside. Meanwhile, heat the oil in a large frying pan, then add the chicken and onion. Cook for 5-6 mins until the chicken is browned and cooked through. Stir in the curry paste, cook for 1 min, add the tomatoes, then cook for another min.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥘Pour in 100ml boiling water and mix well. Simmer for 5 mins, add the spinach, then cook for 2 mins until wilted. Fold in the potatoes and heat through. Serve with rice and naan breads.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
😋How delicious!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#cfi #crossfitinventive #ohana #noonegetsleftbehind #healthyhumpday

Load More... Follow on Instagram

Let's get started

Enter your details below to book in a time to meet us, have a chat & check out our gym

Crossfit Journal

Reebok

Wodify

Lifeaid