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


Lower back/Hipflexor 30 sec

Glute stretch 30 sec

Front rack Stretch 30 sec

Puppy Dog Pose 30 sec

Wrist stretch 30 sec



10 Good Mornings

10 Wrist rotations

5 Front squats

3 Muscle Cleans

3 High hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Muscle Clean (3 Drop Reset Reps On Every 90 sec x 6 )

Start Light and Build to a manageable weight that you can maintain the muscle clean.

Focus on agressive hip extension, shrug and fast elbows. No pulling under the bar to catch.

3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans (On Every 90 sec x 8 )

Working hard to maintain your high hang position. The bar should barely move from your hip crease. Second hang from top of the knees, Touch N Go the power cleans.

Build where possible. Maintain the High Hang!

Power Clean (10 Minute EMOM x 1 rep)

Aim to build to a heavy but safe 1RM over the 10 sets. EMOM mean you go on the minute!!!!

Using emom’s helps Build some stamina and strength.