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

200m run

5 inchworms 1 push-up

30 sec spiderman lunge hold

30 sec glute stretch

20 sorpions front/back

30 sec lower back hip flexor

2 rounds:

5 scap pulls

5 kipping swings

5 wall squats



Front Squat (3 sets 5 reps 90 sec rest)

Build up to 75% of your 1RM week 1 and complete 3 sets 5 reps. 90 sec rest in between your working sets.

2.5kg increase on last week if possible. If you missed week 1 then start at 75%.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 x Thrusters @40/30kg

10 x T2B

10 x Burpee to target