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)

60 couch stretch

PVC pass though

PVC pass arounds

PVC shoulder stretch

30 sec static squat

PVC sorts press x 10

5 inchworm 1 push up

30 sec spiderman lunge

20 scorpions front/back

30 sec lower back/hip flexor stretch


Snatch (10 min EMOM snatch singles )

Can be Power or Full

start at 40/30 and increase each minute by 2.5-5kg each min.

Power Snatch (2 x 30 sec rounds max reps @40/30kg)

2 x 30 sec rounds 60 sec rest

This is barbbell cycling. Aim is to chose a weight you can hang on for 30 sec with good technique

Metcon (AMRAP – Rounds)

7 mim AMRAP:

10 X DB SNATCH 5L-5R side

10 X DB Overhad lunge 5L-5R side

RX 22.5/15kg