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


20 scorpions F/B

30 sec lower back/hip flexor

30 sec of each side/front/side plank

Once through:

*Station 1 – Banded SLDL x 30

*Station 2 – Banded Crab walk x 40 steps

*Station 3 – Single-Leg Glute Bridge Hold x 15 each side

*Station 4 – 60 sec row

Stiff Leg Deadlift (4 x 8 Tempo @0303)

Points of Performance

-Clean Grip

-Maintain same slight knee bend throughout the entire movement

-Push the Hips Back

-Keep Straight Lumbar Curve

-Feel the Stretch in your Hamstrings

-Raise Quickly, Bringing your Hips to the Bar
4 sets 8 reps Temp @the same weight for the4 working sets.

90 rest between working sets.

Metcon (Time)

For time:

50/40 Calories of Row

40 Deadlifts @102.5/70kg

50/35 Cal Assault bike

12 min cap