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 mobility

Red banded Mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Lower back/hip flexor stretch

Glute stretch



Plate Push-ups (AMRAP – Reps)

3 sets maxr reps with 90 seconds rest.

Strict Press (5 sets 5 reps 60-90 sec rest )

Keep tight throughout. No assistance through knees or hips. Lock bar out to full extension.
5 x 5 @75% of last weeks heavy single.

If you missed last Monday, establish 5RM strict press today.

Metcon (Time)

3 rounds for time:

21 x Alt DB snatch @22.5/15kg

15 x T2B

9 x Burpee box jump

12 min cap