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)

Red banded internal/external rotation

30 nose bridges

carpark run

2 laps high knees

2 lapa butt kicks

4 laps side skips

1 lap inchworm 1 push up

1 lap spiderman lunge


HS Hold

Static squat hold

3 rounds:

6 alt pistols to bench

10m Plyo Frog jumps


Pistols (4 x 12 Alt 60 sec rest)

Hold a light-medium weight for this. Helps to counter balance the squat.

Scale back to seated pistols if you cannot manage RX.

This is technique based.

Metcon (Time)

2 Rounds For Time:

500m run between each set. 2 x 500m total.


Strict HSPU

5 x box jumps @30/24 inch between each round.

RX+ =

3-4-5-7-9 reps strict HSPU

34inch box jump 2 x 20 kg onto of box.

15 min cap