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


Carpark Run

10 Leg swings forward/lateral

20 Slow Calf Pumps + 20 Sec static Calf stretch

20 Body weight single leg stiff legged deadlifts (10 E/S)

20 Sec Samson stretch E/S

20 Scorpions Front/Back


1 Round:

15 Air squats

10 Plyometric Spiderman lunges

15 Hollow rocks

10 Alternating Reverse lunges

15 HRPU’s (Down slow/up fast)

Warm-up with your kettlebell/Wallball weight

5 Full range KBS

5 wallballs

Metcon (Time)

For Time:

600/500 Meter Run

50 Kettlebell Swings

400 Meter Run

30 Wallball @9/6kg

200 Meter Run With Kettlebell

30 Wallball @9/6kg

400 Meter Run

50 Kettlebell Swings

600/500 Meter Run

RX KBS=24/16kg

Scale wallball and Kettlebell weight as needed.

Scale 600m run to 500m Only if needed.

Bikes are last resort, learn to pace your run.

Metcon (Time)

1 Round:

50 V-Sits

50 Ankle taps

50 Elbow Knee Cycles

50 Crunches

50 Hollow rocks

60 Sec plank

10 Min cap