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

Metcon (3 Rounds for time)

3 x Max effort for time attempts of:

15/10 cal assault bike

10 x Deadlifts@120/80kg

10 x Lateral Burpee over bar

15/10 cal row

3 mins rest between sets

*The rest insures you can work @max effort each set

*Record total time each set

Deadlift (3 x 5 with a 3 sec pause below the knee@75%)

Build to 75% of your 1Rep Max and complete 3 sets 5 reps of deadlift with a 3 sec pause below the knees.

*Purpose of this drill is to build strength of the floor when lifting the deadlift.

*If 75% is to heavy back the weight off so you can mange sound technique in the pause position.