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 mobility

Red banded Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch



HIGH HANG SNATCH + 2 OHS (5 sets 1 reps)

Work up to 70% of 1RM and complete 4 sets. This is technique focused not aiming for PB’s. Focus on good form leading into testing week. Hitting position 1, tight bar path & getting under the bar fast.

Metcon (No Measure)

15 Min EMOM:

5 x wall ball @9/5kg

3 x HSPU or 5 HRPU

1 x Power snatch @50/35kg

*All to be completed in same minute.

Metcon (Time)

For time:

100 Hollow rocks