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)

20 red banded pull aparts

20 red banded pass throughs

10 red banded OHS

3 x 10 each way red banded crab walks

5 inchworm 2 push ups

30 sec Spider-Man lunge hold each side

20 scorpions front/back

30 sec lower back/hip flexor each side


Bench Press (3 sets 10 reps @same weight)

Build up to a weight that you can manage 3 sets of 10 reps with good form.

Keep elbows in at a 45 degree angle and make a light touch at the sternum, returning the arms to full extension each rep. Use a spotter so that you can make those last reps tough!

Take 90 sec rest between working sets.

Metcon (AMRAP – Reps)

12 min amrap:

25 thrusters @40/30kg

15 lateral bar burpees

25 Hang power snatch@40/30

15 lateral bar burpees

Reload back to top.

=80 reps

Score for total reps.

Coach go through thruster & Hang power snatch barbell progressions with empty bar before start.