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


Couch stretch 60 sec each side

Glute stretch 60 sec each side

Banded Shoulder/Lat Distraction 60 sec each side

Banded Ankle Mobilirty 60 sec each side



2 sets:

10 cal Bike

10 Banded Glute bridges

10 Air squats



Back Squat (Tempo EMOM x 10 Mins 1 Pausing “One & One Quarter )

On the Minute x 10:

1 Pausing “”One and One Quarter”” Squat

Sets 1-2: 50%

Sets 3-4: 52.5%

Sets 5-6: 55%

Sets 7-8: 60%

Sets 9-10: 62.5%


• Working a new movement today with the Pausing One and One Quarter Back Squat

• This movement is designed to strengthen the bottom most part of the back squat

• Movement Order: You’ll squat to full depth, stand to about parallel, return to full depth, then stand to full extension

• There are pauses built in at two locations:

* Pause for 2 seconds in the bottom of the initial squat

* Pause for 2 seconds at the top of the “”one quarter”” squat

• These percentages are based on your 1RM Back Squat

• These 10 reps are on the clock, starting at the top of each minute

Metcon (5 Rounds for reps)


5 Rounds:

1 Minute Wallballs @9/6kg

1 Minute Alternating Dumbbell Power Snatches

1 Minute Assault Bike Calories

1 Minute Rest


1 x 22.5/15kg



• We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout

• Keep a running count of your reps for each round and record them on a whiteboard during your rest period

• Youre score is total reps accumulated over the 5 rounds