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


Pike Stretch: 1 Minutes

Glute Stretch 1 Minute Each side

30 Second Lower Back/Hipflexor

Wrist Stretches: 30 Seconds Each Side


3 Sets

30 Sec Machine/100m run

10 Dumbbell Strict press

15 Air Squats

Metcon (Weight)

Stamina Squats

On the Minute x 10:

1 Front Squat

3 Back Squats

Barbell loaded at 65% of your estimated 1RM Front Squat for all repetitions
Week #1 of a 5 week squat cycle

Each minute consists of a single front squat and three back squats

Same weight is used throughout, and all reps come from the rack

Today’s load is on the light/moderate side as we set the baseline

Next week we will be building in percentages

Metcon (5 Rounds for time)

“Home Gym & Comptrain”


On the 5:00 x 5 Rounds:

21/15 Calorie Machine

12 Double Dumbbell Power Snatches @1×22.5/15kg

8 Thrusters @40/30kg

*Dumbbell movements can be done in any rep range.

*If you do not have a barbell for Thrusters, use 1 Dumbbell.

*Run 300/200m if you have no Cardio Machine.
You’ll complete the 3 listed movements for time and rest with whatever time remains until the next 5-minute window

Rounds begin on the 0:00-5:00-10:00-15:00-20:00

Record your time following the 9th thruster, as your score is the slowest of the 5 rounds

We want these rounds to take less than 4 minutes to complete so you have at least 1 minute to rest