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

(No Measure)


Ankle mobility

banded glute activation 3×10

20 scorpions

Spiderman lunge holds

Hip flexor stretch



Back Squat (squat 70% of 1RM for 1 set of 5 + 2 drops x 5)

Work up to 70% of your 1RM Back Squat for 1 set of 5. Then perform 2 drop sets of 5.

Target 10kg increase / week if work set is above 180kg.

Target 5kg increase / week if work set is below 180kg.

For your Drop Sets of 2×5

Decrease the weight by 15kg if your work set is above 180kg

Decrease the weight by 10kg if your work set is below 180kg

Metcon (Time)


10 Front Squats 60/40 kg

10 Lateral Bar Burpees

10 Frog Sit-ups

15 min cap.

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