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

Warm-up (No Measure)

Green banded shoulder mobility

Red banded shoulder Mobility

10 shuttle runs

1 lap Inchworm

10 Forward/Lateral leg swings

20 scorpions

hip flexor & Lower back stretch



Snatch (3 Sets 3 reps. Not TNG)

Work at 80% of your 1RM Snatch for 3×3 in Week 1.

Metcon (Time)

Running clock complete:

3 rounds:

15 Power snatch 35/25kg

15 Bar facing burpee

3 mins rest into:

20-15-10-5 of:

Wallball shots 9/5kg


Score total time, minus

3 minutes rest.

** 20 minute total time cap.