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


Frog Stretch 2 mins

Medball T-Spine stretch x 30 sec/15 rest

Spiderman Lunge Hold with rotation 60 sec each side



Reb Band:

30 Pull-aparts

10 Pass throughs

10 OHS

10 Scap Pulls

10 Kipping Swings



10 wrist rotations

5 Front Squats

5 Push press

5 Thrusters

3 Hang Snatch High Pulls


3 Hang Snatch (can be power or full)

Hang Snatch (On Every 90 Sec x 7 sets)

0:00 x 7 reps

1:30 x 6 Reps

3:00 x 5 reps

4:30 x 4 reps

6:00 x 3 reps

7:30 x 2 reps

9:00 x 1 Rep

Cycling through each set unbroken.

Reps can be a mix of Hang Power or Hang Squat Snatch.

Increasing weight only when you wish. Aim is to build to a moderate to heavy single on the final lift.

Record your last rep weight.

Beginners stay light and focus on form.

Metcon (Time)

“Jackie Machine”

For Time:

1000m Row/Ski/200m Bike

50 Barbell Thrusters@20/15kg

30 Pull-ups
Metres are the same for Male & Female in todays WOD.


Banded kipping pull-ups. Ring rows are last resort sub.

*Please Do not drop empty barbells.