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 – Pure Conditioning


Leg Swings x 10 F/L

10 Slow air squats

30 Sec Static Squat Hold

30 sec Spiderman Lunge Hold

10 Reverse Lunges

30 sec Front Rack e/s

30 sec Puppy Dog Pose

30 sec Wrist F/B



10 Strict Press (Dumbbell/Barbell/Odd Object

10 Frog Hops

10 Power Clean bar/10 ALT Dumbbell/KB

30 Calf Pumps

10 Weight Good mornings ( Hold on Shoulders or at Chest)

Metcon (Time)

5 Rounds For Time:

20 Alt Dumbbell Hang Power Cleans

10 Lateral Burpee Over Dumbbell

20 Dumbbell Push Jerks (5’s)

10 Lateral Burpee Over Dumbbell
* Loads will depend on the equipment you have.

* If you are limited to a kettlebell an not confident performing the Hang power cleans, change that movement to Kettlebell-SDHP.

* Perform standard Burpees.

* Perform wit a babrbell if you have one.

* Chose own load. 60/40kg would be a good RX for this WOD.

Metcon (Time)

Run: (400m Blocks)

200m Moderate

100m Fast

100m Slow

Rest 1:00

100m Fast

100m Moderate

200m Slow

Rest 1:00

100m Moderate

100m Fast

100m Moderate

100m Fast

Rest 2:00 & Repeat from the top.