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


Upper Body

1. Banded Shoulder Distraction

2. Wrist Stretches – 1:00/side

Lower Body

1. Pigeon Stretch – 1:00/side

2. Standing Quad Stretch – 0:30/side

3. Cossack Stretch – 0:30/side


2 laps Halo Crab Walks

20 Halo Glute Bridges

2 laps Bear Crawls

10 Alternating Cossack Squats

Front Squat (EMOM Stamina Squats )

On The Minute x 14

Min 1 – 2 Front Squats

Min 2 – 4 Back Squats


Single barbell, loaded throughout at 75% of 1RM Front Squat.

– Second week in our climb back up the progression ladder.

Metcon (AMRAP – Reps)

Stamina Conditioning

Ascending Ladder for 7:00:


Wallballs 9 / 6 kg

Hand Release Push-ups

Continue to climb by (3’s) reps per round until the 7:00 cap is reached.

– Males will throw to a 10 foot target. Females will throw to a 9 foot target.

– Score will be total number of reps completed in the 7 minute window.


– Goblet Squats

– Dual Dumbbell Front Squats

– Squat Jumps

– Push-ups from Knees

Rep Count:

6, 18, 42, 66, 96, 132, 174…..