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



Overhead Squat (On every 90 sec 2 reps 5 sets )

OHS on every 90 sec x 2 reps + 2.5kg max on last performance if possible, otherwise stay light & focus on depth and good form.

5 sets.

Metcon (Time)

Read this one carefully as you work through it!!

For time:

50 x HRPU

30 x Wallball shots @9/6kg

15 x Pull-ups

200m run

50 x Wallball shots @9/6kg

30 x HRPU

15 x Pull-ups

200m run

13 min cap