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 nosed bridges

30 banded lat pull-downs

20 banded passthroughs

2 rounds Bear crawl obstical in and out rigs

3 rounds:

3 inchworm 1 push-up

6 hollow rocks

8 Alt lunges


Max Strict Pull-ups (3 sets max reps)

Minimum 5 reps per round.

Metcon (No Measure)

Double Unders EMOM:

Min 1- 10 Double unders

Min 2- 20 Double unders

Min 3- 30 Double unders

Min 4- 40 Double unders

Min 5- 50 Double unders

Min 6- 40 Double unders

Min 7- 30 Double unders

Min 8- 20 Double unders

Min 9- 10 Double unders

Metcon (Time)

For time:

30 x DB ALT Snatch @22.5/15kg

5 x Bar Muscle ups/10 x C2B

20 x DB ALT Snatch

5 x Bar Muscle ups/10 x C2B

10 x DB ALT Snatch

5 x bar Muscle ups/10 x C2B

10 min cap