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 (8 MIN EMOM @65% 1RM)

Pyramid Volume on minimal rest:

Min 1- 4 reps

Min 2- 5 reps

Min 3- 6 reps

Min 4- 7 reps

Min 5- 8 reps

Min 6- 7 reps

Min 7- 6 reps

Min 8- 5 reps

48 reps

Week 2/4 Down in weight, up in reps!

If you cannot mange the volume at that weight, reduce it as you go and maintain good form.

Warm-up (No Measure)

2 x carpark runs

2 laps high knee runs

2 laps butt flicks

4 laps side skips

4 lap run throughs increasing speed

On the spot:


4 sets continuous of:

15 sec Holow rock hold

15 sec superman hold


60 sec E/S Hammy stretch

30 sec E/S spiderman lunge hold

30 sec E/S Lower back and hip flexor stretch


Metcon (AMRAP – Reps)

A Taste of the CrossFit Open

8 min AMRAP Of:

10 x deadlifts @80/60kg

15 Wallball @9/6kg

15 x deadlifts @80/60kg

15 x Wallball @9/6kg

20 x Deadlift @80/60kg

15 x Wallball @9/6kg

25 Deadlifts @80/60kg

15 x Wallball @9/6kg

30 x Deadlift @80/60kg

15 x Wallball @9/6kg

35 x Deadlift @80/60kg

15 x Wallball @9/6kg

Reload back to the top if you