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

Ring Dips (6 min emom x 4 reps)

Up 1 rep on last week. Do 3 reps if 4 is out of your reach.

Warm-up (No Measure)

Double carpark run

Couch stretch 60 sec each side

30 sec glute each side

30 sec lower back/hip flexor

30 sec wrist/forearm stretch

30 red banded pull-aparts

30 red banded lat pull-downs



cycle through

4 minutes continous:

Hollow rock/superman hold

15 sec/15 sec

Metcon (Time)

For time:

50 strict pull-ups

100 HRPU

200 Double unders

Scale: Dubz to 250 singles

15 minute cap