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 min Frog Stretch

60 sec Ankle mobility each side


3 rounds:

5 KB-Goblet Squats

5 Single leg KB- SLDL E/S

5 Scap pulls

5 Ring Rows

Back Squat (5RM )

5 Reps @50%

4 Reps @60%

3 reps @70%

1 Rep @75%

1 Rep @ 80%

Then Build to heavy 5 RM

Aim here is to get a feel for the 75 & 80% singles then hit the 5RM around that 70-80% mark if possible.

Metcon (Time)

7 Rounds:

5 Strict Chest to bar Pull-ups

6 OHS @52.5/38.5kg

7 Power Cleans @52.5/38.5kg

**Substitute OHS with Front Squat if need be.

Metcon (Time)

7 Rounds:

5 Strict Pull-ups

6 OHS @40/30kg

15 Deadlifts @40/30kg