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)

2 x carpark runs

10 leg swings forward/lateral

2 laps high knee runs

2 laps butt flicks

4 laps side skips

4 lap run throughs increasing speed

2 laps bear crawls


60 sec E/S Hammy stretch

30 sec E/S spiderman lunge hold

30 sec Glute stretch E/S

30 sec E/S Lower back and hip flexor stretch



Deadlift (On Every 90 Seconds @60% of 1RM)

Pyramid Deadlift:

Min 1- 6 reps

Min 2- 8 reps

Min 3- 10 reps

Min 4- 8 reps

Min 5- 6 reps

38 reps

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

Metcon (Time)

4 rounds for time:

300m Run

30 x KBS @24/16kg

15 x Kipping HSPU

15 min cap