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 – Gymnastics


3 x 20 0n 20 off:Thoracic spine stretch on med ball

30 sec twisted cross each side

30 sec table top stretch

20 alt push-up shoulder taps

20 hollow rocks

10 alt plyo spiderman lunge jumps

3 inchworm 1 push-up

10 scap-pulls

10 tight kipping swings


3 rounds:

20 sec hollow rock hold/20 sec superman hold

20 rest


Metcon (No Measure)

Skills work:

15 mins on Toes to Bar tech

*Establish the correct kip, not swing.

Performing, Hollow and Arch.

*4 attempts on beat swings together.

* 4 attempts tight lats, pulling leverage down on the bar with straight arms.

*4 attempts kip with tuck

*4 attempts at Tuck & Flick (have a target)

Metcon (AMRAP – Rounds and Reps)

15 mins amrap:

5 Burpee pull-up

100m Dumbbell farmers carry@2×22.5/15kg

15 box jumps overs @20inch (M&F)