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 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



Back Squat (4 set 3 reps 90 sec Rest)

Start week 1 @ 70% of 1RM.

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

5kg increase per week if above 120kg

Metcon (Time)

For time:

30 Burpees (standard)

30 Thrusters @50/35kg

30 Pull-Ups

12 min cap

Metcon (No Measure)

Use remainder of session to stretch quads & hammies.

-Couch stretch on back wall.

-Lower back hip flexor stretch

-Glute stretch