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


60 sec couch stretch each side

30 sec spiderman lunge with internal/external rotation

10 x squat with alternating thoracic rotation

5 x inchworm 1 push-up


Banded Crab walk 2 laps each way

20 double leg banded glute bridges


Forearm/wrist stretches



Front Squat (From the floor. 1 squat clean + 3 front squats)

5 Sets:

1 Squat clean +

3 Front Squats

(4 reps total)

Build up to roughly 55-60% for set 1 of 5, aiming to finish @70% of your 1RM Front squat.

No more then 90 sec rest between your working sets.

Record last set.

Metcon (3 Rounds for time)

3 Sets:

500/350m Row

8 squat cleans @80/55kg

2 mins rest after each set.

Bigger groups go as soon as possible if the rest period goes over 2 mins.

Go in waives depending on Group sizes.

Score total time each set.

Scale weights as needed.