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



Push Jerk (6 sets 2 reps 60-90 sec rest )

Week 1 starting at 75% of 1RM clean & jerk.

Add 5kg per week if 75% is over 110kg

2.5kg increase per week if 75% is under 110kg

Metcon (Time)

6 rounds:

5 x Clean & jerks @60/40kg

10 x Pull-ups

12 min cap