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

(No Measure)

10 shuttle runs

10 leg swings

5 x inchworm + 1 push up

1 lap spiderman lunge

20 scorpions

Glute stretch

Lower Back/Hammi stretch



Power Clean (1 @75% 1RM C&J + 2×2 drop sets.)

Work to 75% of 1RM C&J for a single, then perform 2 drop sets of 2 reps.

For Drop Set 2×2, decrease weight by 15kg if above 100kg.

For Drop Set 2×2, decrease weight by 10kg if above 100kg.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.

1200m Run (Time)

10 Min time cap.

Metcon (Time)

For time:

50 Ab-mat sit-ups

100 HRPU

50 Ab-mat sit-ups

12 min cap

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