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

Puppy Dog Pose 30 seconds

Wrist Stretch 30 seconds



30 Halo Banded Glute Bridges

10 Barbell Good mornings

10 Barbel Front Rack Wrist Rotations

5 Front Squats

5 Back Squats

Front Squat (On every 90 seconds x 5 Sets)

Week 4 up by 2.5% on each set from last week.

Week 1 started @50%

Dropping more reps for the final week of this cycle.

5 Super Sets

2 Front Squats

3 Back Squats

Set 1 – 57.5%

Set 2- 60%

Set 3- 62.5%

Set 4- 65%

Set 5- 65.7%

All percentages based on Record Last weight.

Metcon (Time)

10 Rounds For Time:

10 Box Jump Overs 24/20

10 Double Dumbbell Burpee Deadlifts

RX = 2 x 22.5/15kg

(17 min cap)

Box Jumps Overs:

Scale Box Height

Box Step Overs

Double DB Burpee Deadlifts:

Scale Dumbbell weight.