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 (OE 90 sec 2 reps @90% x 5 sets )

On every 90 sec x 2 Reps @90% of last weeks heavy single. (5 sets)

** Establish a safe heavy single this week if you missed last week.

90 seconds rest on working sets only.

Metcon (Time)

5 rounds for time:

10 x HPS @40/30kg

15 x Wallball

20 x Double unders

13 min cap