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 warm-up

2 x carpark runs

4 laps bear crawls + 5 air squats each lap

2 x 10 Glute/ham raises each side

60 sec Static squat/Butt to floor

30 sec spiderman lunge hold E/S

30 sec glute stretch E/S

10 scorpions F/B

30 sec lower back/Hipflexor stretch

30 sec forearm stretch



Front Squat (5 sets 4 reps @75% 1RM 90 sec rest )

5 sets 4 reps @75% 1RM 90 sec rest between working sets.

5kg increase per week if 75% of 1RM is above 100/70kg. 2.5kg increase per week if 75% of 1RM is below 100/70kg. Back squat 5 x 5

Start week 1 @ 75% of 1RM

Increase by 5 kg per week if 75% is above 150/90kg.

Increase by 2.5kg per week if 75% is below 150/90kg.

Metcon (Time)

For time:


Front squat @50/35kg

Russian KBS @32/24kg


12 min cap

* Russian KBS is to eye hight.