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

2 laps high knee runs

2 laps butt flicks

4 laps side skips

2 laps bear crawls

1 lap inchworm 1 push up

On the spot:


30 sec E/S spiderman lunge hold

60 sec E/S Hammy stretch

30 sec E/S Lower back and hip flexor

30 sec on 30 sec off Handstand hold x 2 rounds.



Deadlift (3 sets 3 reps @80% 1RM 2 mins rest )

Anyone with no 1RM history will take 15 mins to establish a heavy triple Deadlift .

This is your last lift for the week!

Metcon (Time)

7 Rounds for time:

200m run

10 x SDHP @40/30kg

7 x HSPU

RX+= Deficit HSPU

14 min cap