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

Deadlift warm-up (No Measure)

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kickers

10 forward/lateral leg swings

5 Inchworm 2 push-ups

30 sec spiderman lunge hold E/S

20 scorpions (front-back)

hip flexor & Lower back stretch

Glute stretch 30 sec E/S

Hamstring box stretch 3 x 30 sec



Deadlift (20 rounds On every 30 sec onds x 2 reps)

This is same as last week but 2 reps instead of 1. Will be tough. Stay at last weeks weight or lower if not confident.

If you didn’t do last week, chose a weight around 60-70% if your 1RM.

This will be 20 Doubles. Be ready to drop and reset. Keep tight. Do not rush lift off the floor.

Start the clock once everyone has found their starting weight!

Metcon (Time)

For time:


SDHP @40/30kg


12 min cap