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


Frog Stertch 60 sec

Couch stretch 60 sec

Calf stretch 30 sec E/S

40 Calf pumps



1 set:

10 Shuttle runs (mod pace)

7 cal Bike

10 Wall facing Squats

Front Squat (7 Sets of 1 x (5 -Pause Front Squat) On E90 sec)

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 4: 65%

Sets 5-7: 65-70-75%

*Working on Control & positioning at nearly every crucial point during the squat.

5 Pause with 2 seconds in each position:

1: Quarter Squat

2: Parallel

3: Below Parallel

4: Parallel

5: Quarter Squat

Percentages Based off 1RM.

Metcon (3 Rounds for reps)

4 minutes On 4 minutes OFF x 3 sets

21/15 Cal Bike

15 Burpee Box Jumps 24/20 inch

Max 10m Shuttle Runs in remaining time:

*Score total amount of Shuttle runs each round.