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 shoulder Mobiltiy

10 shuttle runs

1 lap Inchworm

10 Forward/Lateral leg swings

3 x 10 micro band crab walks

20 scorpions

hip flexor & Lower back stretch



Front Squat + Thruster (4 sets 1 rep 90 sec rest)

Start at 60% of 1RM Front Squat. Stay at the same weight for all sets. Linear progression each week. Target a 10kg increase / week if work sets are above 120kg. Target a 5kg increase / week if work sets are below 120kg.
2 full front squats + 1 full thruster. 90 sec rest

Metcon (AMRAP – Rounds and Reps)

AMRAP in 17 minutes of:

50 KB-SDHP 24/16kg

40 Wall Ball Shots 9/5kg


20 Box Jumps 24/20inch

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