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)

15 x Red banded internal/External rotation

30 x Nose bridges

3 sets

5 scap pulls

5 strict push ups

10 air squats


1 min assault bike @65/55rpm

1 min Row @1:50/2:00min pace

1 min plank

1 min Handstand hold

30 sec calf E/S stretch on up right



Metcon (No Measure)


Odd – 35 x Double unders

Even – 25 sec Hanging Knee raise

Ring Pull-ups (AMRAP – Reps)

4 sets max reps using your false grip. Only count reps that are done maintaining the false grip.

Scale back to hard false grip ring rows.

Team up into even groups or have 60 sec rest between sets.

score for total reps out of the 4 rounds.

Metcon (No Measure)

Working on consistent interval times of:

Row 200m sprint

10 x Box jumps @24/20inch

10 x DB Power clean @22.5/15kg


10/6 cal bike sprint

10 x Burpee Box jump overs

(4 sets- 2 of each)

* Goal is to keep times consistent each round.

5 am group will need to team up in even teams and chose clients around the same standard of fitness so that if flows.