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

PVC/stick warm up:

10 pass arounds each way

10 pass throughs

Improving snatch position:

3 sets Stick sots press X10 reps

20 sec rest between sets.

3 rounds:

5 x strict ring rows

5 x HRPU

10 x hollow rocks

30 sec glute stretch each side

30 sec lower back/hipflexor


Metcon (4 Rounds for reps)

4 sets (90 se rest between sets)

Partner up:

8 x Single arm dumbell strict press each side

Super set with Max Push ups.

Add 5-20kg plate on your back if your up for the challenge!

Record max push ups each round if you wish.

Metcon (Time)

2 Rounds For time:

500m Run

15 x Clean & Jerk @60/40kg

13 min cap

Run is around chairs up the path.

Have fun!