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)

400m run

10 forward/lateral leg swings

5 Inchworm 2 push-ups

30 sec spiderman lunge hold E/S

Glute stretch 30 sec E/S

10 wall squats

20 scorpions (front-back)

30 sec hip flexor & Lower back stretch

Hamstring box stretch 3 x 30 sec



Deadlift (3 sets 8 reps 2 mins rest )

Start @70% week 1.

2.5kg increase per week if your 70% is below 140/100kg

5 kg increase per week if your 70% is above 140/100kg.

Metcon (Time)

For time:

500m run then:

2 rounds:

20 x Deadlift @60/40kg

20 x Hang power clean @60/40kg

20 x Front squat @60/40kg

finish with 500m run

15 min cap