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

Warm-up (No Measure)

Green banded Mobility

2 min frog stretch

30 sec spiderman lunge rotation

30 sec glute stretch

30 sec lower back/hipflexor



2 sets:

5 Front squats

5 split jerk strict press


Clean & Jerk progressions

Clean and Jerk (12 mins to build to a heavy Double)

You have 12 mins to build to a safe heavy double drop reset Clean & Jerk.

Beginners stay light and focus on good michanics.

Metcon (AMRAP – Reps)

For Max Reps. Increasing weight intervals:

2 mins Clean & Jerk @50/30kg

2 mins rest

2 mins Clean & Jerk @60/40kg

2 mins rest

2 mins Clean & Jerk @70/50kg