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


2 mins On Machine

10 Leg Swings F/L

5 Inchworm 1 Push up

Couch 1:00 e/s

Glute 0:30 e/s

Lower Back/Hipflexor 0:30 e/s

Frog 2:00

Ankle Mobility 0:30 e/s




2 laps Crab Walks

2 laps Monster Walks

20 Glute Bridges

Back Squat + Front Squat (Super Set)

Set 1:

10 Back Squats

5 Front Squats

Set 2:

8 Back Squats

5 Front Squats

Set 3:

6 Back Squats

5 Front Squats

* Building on this over the coming weeks.

* Set one will be your base that we will build off each week.

* Find a Moderate weight and build no more than 5% on each lift in each set.

* record weights for each set 1 & 2 in Comment box

Metcon (Time)

For Time:

20 Front Squats 60/40kg

20 Lateral Bar Burpees

20 Clean & Jerks 60/40kg

20 Lateral Bar Burpees

20 Hang Squat Cleans 60/40Kg


– Reduce weight as needed.

– Double Dumbbells

Lateral bar Burppees

– Burpee Step Over the Bar