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)

Green banded Mobility

Red banded pull aparts

Pass throughs & OHS

carpark run

2 laps high knees

2 laps Butt kicks

4 laps side skips

1 lap inchworm

1 lap spiderman lunge

30 sec Glute stretch

30 sec lower back/hip flexor stretch


Snatch Barbell progresions

Metcon (AMRAP – Reps)

Snatch EMOM:

Mins 0:00-5:00 (6 sets)

3 x Drop re set Power Snatch@50/25kg

Mins 6:00-11:00 (6 sets)

2 x Drop Reset Full Snatch @55/30kg

Mins 12:00-17:00 (6 sets)

1 x Power snatch + 1 x Hang full @60/35kg

Mins 18:00-20:00 (3 sets)

30 sec On 30 sec OFF

Barbell Power snatch Cycling @40/30kg

This weight should be moderate. No missed reps!

* Scoring total reps in the last 3 rounds of Barbell cycling