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


Carpark run

Front Rack Stretch 30 sec

Twisted Cross 30 e/s

Wrist Front/Back 30 sec

Frog Stretch 1 min

Glute Stretch 30 sec

Samson Stretch 30 sec e/s


10 Leg swings Forward/lateral

2 Laps Halo Crab Walks

2 laps bear crawl

10 Wall squats

5 scap pulls

5 kipping swings

5 Strict pull-ups/Ring Rows



10 Wrist rotations

5 Front Squat

5 Back Squats


Warm-up to Starting weight with:

2 Front Squat

4 Back Squats

in 3-4 building sets.

Front Squat (Stamina Squats )

On The Minute x 8 (4 Rounds of each)

Min 1 – 5 Front Squats

Min 2 – 10 Back Squats

All sets @55% of 1RM Front Squats

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP

10/7 Cal Machine

10 Thrusters

10 Pull-ups

RX Thruster: 40/30kg

– All Machines are the same Calories

– Scale Thruster weight as needed.

– Double DB-Thrusters

– Banded Pull-ups

– Jumping Pull-ups

– Ring Rows