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 – Bullet Proof


3 sets:

5 tempo push-ups

5 DB Strict press E/S

5 DB Row with shoulder rotation

5 Single leg SLDL E/S



Continuos Sets: x 3

20 sec Hollow Hold

20 sec Superman Hold

10 Hollow rocks

20 sec Superman Hold

60 rest

Metcon (No Measure)

Teams of 2

100 Barbell Bench Press

Reps must be split evenly so both partners get 50 reps each, can be done in any order.

RX+ = 70/50

RX= 60/40

Scale as needed.

Metcon (No Measure)

3 Sets:

50m Each way:

Kettlebell Suitcase carry with Front rack hold


Single KB rows x 10 each side.

(2 mins rest)

Aim for heavy but manageable weight on both movements.

Metcon (No Measure)


100 Banded tricep extensions. Each break, complete 10 alternating shoulder taps in push-up position.