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)

Red banded shoulder mobility

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



Back Squat (4 Sets 3 reps From 80% 1RM 90 sec rest)

Work at 80% of 1RM Back Squat for 4×3. Stay at constant weight for all sets. Target 5kg increase per week if work sets are below 150kg. Target 10kg increase per week if work sets are above 150kg.

Metcon (Time)

5 rounds for time:

10 X Alt weighted box step-ups

@2 x16/12KG

10 x T2B

12 min cap

Metcon (Time)

50 heavy slamball twist