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 warmup

10 shuttle runs

4 laps side skips

2 laps hgh knees

2 laps butt kicks

1 lap spiderman lunge

5 inchworm 1 push up

20 scorpions front back

Glute stretch



Front Squat (Tempo 4 sets 3 reps 90 sec rest))

@4 sec down, fast up, 2 sec rest at top.

Increase by 2.5kg per week if squat is below 110kg, increase by 5kg per week if squat is above 110kg.

Metcon (No Measure)

20 min EMOM:

Min 1 – 10 wallball

Min 2 – 15 Frog sit-ups

Min 3 – 20 DU’s

Min 4 – 30 sec HS Hold

*replace HS hold for 45 sec plank hold if you cant yet Handstand.