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 minutes

Glute stretch 1 minute each side

Lower back/Hipflexor 30 sec each side

Calf Stretch 30 sec each side

30 Calf Pumps



30 Halo Banded Glute Bridges

10 Barbell Good mornings

5 Barbell Back Squats

10 Barbel Front Rack Wrist Rotations

5 Barbell Front Squats

5 Barbell Push Jerks

Front Squat (GO ON EVEY 2 MINUTES x 5 Sets)

Week 2 up by 2.5% on each set from last week.

Week 1 started @50%

Down 2 reps on back squat.

5 Super Sets

3 Front Squats

4 Back Squats

Set 1 – 52.5%

Set 2- 55%

Set 3- 57.5%

Set 4- 60%

Set 5- 62.5%

All percentages based on Record Last weight.

Metcon (Time)

8 Rounds For Time:

8 Burpee Box Jumps

10 SA-Dumbbell Hang Clean & Jerk

Dumbbell RX= 1 x 22.5/15kg

Box= 24/20 inch

(16 min Cap)
Big Classes may have to share a couple of Boxes.

Scale box height as needed. Burpee box step up if need be. Scale Dumbbell weight as needed.

Reach full extension on top of the box.