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


Green banded shoulder mobility

Lower back/Hipflexor 30 each side

Glute stretch 30 each side

Spiderman lunge hold 30 each side

Wrist stretch 30 sec



10 Barbell wrist rotations

5 Strict press

5 Push press



Today lift

2 Push jerks

1 Split jerks


2 Push Jerk + 1 Split jerk (8 Min emom)

Its de-load. Keep calm and focus on form, nothing to heavy. Lets catch tight and move the bar fast through hip speed.

Record last lift.

Metcon (Time)

7 Rounds For Time:

6 Bar Facing Burpees

12 Push Press 40/30

6 Lateral Bar Burpees

12 Sumo Deadlift High Pulls 40/30
In this piece we will perform 2 different types of, over the barbell burpees and 2 shoulder dominant (Push/Pull) Barbell movements.

Today we will have to scatter our barbell so we can perform Bar-facing Burpees safely.


Scale barbell weight as needed. If you have any issues jumping over the bar, step over.