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)

carpark run

Anterior seated shoulder stretches

Posterior delt/lat stretch

Puppy dog stretch

30 x Red banded pull aparts

10 banded pass throughs

10 banded Over head squats

30 sec spiderman lunge hold E/S

30 sec Glute stretch E/S

20 scorpions front back

30 sec lower back/hip flexor stretch E/s

60 sec hammy stretch

60 sec squat hold


1 x High hang snatch + 1 x OHS (5 sets 1 rep 90 sec rest. )

Increase no more than 2.5kg on last performance.

This is technique bases. Do Not create bad form through a heavy and dangerous weight.

If you missed any of last weeks 5 singles, then stay at that weight.

Metcon (Time)


KBS @24/16kg

Push ups

100m sprint after each round

12 min cap