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


Banded Shoulder Mobility


Lower back Hipflexor 1 minute each side

Glute 1 minute each side



20 Alternating Shoulder Taps

30 Second Plank Hold

30 Second Static Squat Hold


10 Barbell Good Mornings

3 Snatch High Pulls

3 Power Snatch

3 Hang Power Snatch

Hang Power Snatch (5 Reps On Every 2 Minutes x 8 Sets )

Build to a Safe/Heavy 5 rep Max.

There is enough sets to start light and get the body moving in the right direction for the heavier attempts. Keep it safe.

You do not have to build every set if you wish.

Beginners stay light and focus on form!

GO: 0:00-2:00-4:00-6:00-8:00-10:00-12:00-14:00.

Metcon (Time)

6 Rounds For Time:

6 Power Snatch 40/30kg

6 Lateral bar Burpees

6 SDHP 40/30kg

6 Lateral Bar Burpees

(15 minute cap)
Scale barbell weight as needed.

RX= Barbell weight plus both feet take off over the bar burpees.