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)

60 sec couch stretch each side

Red banded Mobility

10 shuttle runs

4 lap side skips

2 laps high knees

2 laps butt kicks

10 leg swings forward & lateral

5 inchworm 1 push up

30 sec glute stretch each side

20 scorpions front/back

30 sec lower back/hip flexor stretch each side



Back Squat (4 sets 3 reps 90 sec rest between sets)

Start @ 70% of 1RM week 1.

2.5kg increase per week if below 120kg starting weight/

5kg increase per week if above 120kg

Metcon (No Measure)

15 Min EMOM: 4 rounds

Min 1- 5 x burpee pull-ups

Min 2- 10 x Overhead plate lunges @20/10kg

Min 3- 60 sec max rep HSPU

Min 4- “REST”