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)

In groups of 4 or even groups:

60 sec at each station:

assault bike

deep static squat hold

plank hold

Alt Over head plate lunges (5/2.5kg)

30 red banded pull apats

10 red banded pass throughs

10 red banded OHS

30 sec spiderman lunge hold E/S

30 sec glute stretch E/S

20 scorpions fornt/back

30 sec lower back/hip flexor stretch E/S



Clean and Jerk (4 sets 3 reps 90 sec rest Drop reset reps)

Week 1 start @75% of your 1RM (rep Max) Clean & Jerk and complete 4 sets 3 reps. 2.5kg increase per week. These are NOT Touch N Go. Drop reset with minimal rest. This will allow you to focus on good set up each rep.

90 seconds rest between your working sets.

Metcon (No Measure)


1- 100M RUN

2- 7 Burpee box jump overs

3- 10 deadball over shoulder @25/20kg

4- 30 sec max cal Assault bike

* work hard for more rest on each station.