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


20 Scorpions F/B

30 Sec Lower Back Hipflexor e/s

30 Sec Glute e/s

30 sec wrist stretches

30 Sec Calf e/s

30 calf pumps


30 red banded pull aparts

10 Banded Press each side

30 sec Handstand hold

5 inchworm 1 push-up


Warm up to deadlift weight and wod set up.

Deadlift (6 min emom)

min 1 – 2 TNG reps

min 2 – 2 TNG reps

min 3 – 2 TNG reps

min 4 – 1 rep

min 5 – 1 rep

min 6 – 1 rep

Building to a heavy single for the day following the above 6 sets. Performed every minute, on the minute.

Metcon (AMRAP – Rounds and Reps)

15 min amrap:

40 Single DB Hang Clean & Jerks

30 Box Jumps

20 Kipping HSPU’s

10 Deadlifts

RX Dumbell= 1 x 22.5/15kg

Box = 24/20 inch

Deadlift= 125/85kg

Scale weightys as needed.

Add raises for HSPU or Knees on box HSPU. Double DB Push Press.

Step up on box if need be.