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 Green banded stretches

T-spine stretch

20m High bum bear crawl

10m spiderman lunge with rotation

15 each side, Red banded front shoulder rotations

20 lat pull-downs

20 tricep ext

15 scap pulls

2 wall walks 10 sec pause, 30 rest between each


2 mins continuous Hollow hold to arch position

In 15 sec rotations


Metcon (No Measure)

15 Mins on kipping practice for kipping pull-ups
* Beat swing

* Hollow to Arch

* Tension on the bar

* Elbows down and back

* Pull in, Push off.

Metcon (No Measure)

For Quality

5 sets:

10 GHD Sit-ups

10m Handstand walk/3 wall walks

10 Ring dips

2 mins rest

*Coach or partner can assist your Hand stand walk.

Kipping positions