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 – Olympic Weightlifting


Frog Stretch 2 mins

Couch Stretch 60 sec

Front Rack Stretch 30 Sec

Wrist Forearm Stretch 30 sec front/Back

Static squat hold 60 sec (Drive knees out)



10 Wrist Rotations

5 Front Squats

3 Clean Pull

3 Power Clean 2 sec pause in receiving pos

3 Squat Clean

3 Hang Power Clean

3 Hang Squat Clean

Clean Pull (12 mins to work to a heavy Drop reset Double)

Aim to finish @110% of your 1rm Clean

1 x Clean Pull + 1 x Power Clean + 1 x Squat Clean (On Every 90 sec x 8 Sets)

Complex, holding the bar for 3 movements.

Build to a safe Heavy single.

(G0: O:00-1:30-3:00-4:30-6:00-7:30-9:00-10:30)

Hang Clean (7 min emom:)

Finishing today with a hang. This can be Hang Squat clean or Hang Power.

Build to a heavy single if you wish. Keep it safe.

Clean (For percentage purposes only)

For clean pull %