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

10 Forward/Lateral leg swings

1 lap Inchworm

1 lap spiderman lunge

20 scorpions

hip flexor & Lower back stretch

Glute stretch



Power clean + 3 Thrusters (4 singles @ new weight)

Work at 65% of your 1RM Clean & Jerk week 1. Keep weight constant across all work sets.

Target 5kg increase / week if work sets are above 90kg.

Target 2.5kg increase / week if work sets are below 90kg.

Metcon (Weight)

20 min EMOM:

1- 7 x strict T2B or strict knee raises

2- 15 x wallball shots @9/5kg

3- 25 x Ab mat frog sit ups

4- 3 x full cleans @70/40kg

5- 20 x Air squats

*record weight for full clean