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

Banded 3 way:

Hamstring 0:30 (left leg)

Adductor 0:30 (left leg)

Lower Back 0:30 ( left leg)

(repeat on right leg)

Twisted Cross 0:30 e/s

Puppy Dog Pose 0:30



10 Scap Pulls

20 Sec Active Hollow Hang

5 Inchwrom 1 push up

10 Frog Hops



10 Good Mornings

3 Reps of todays Tempo Deadlift

Deadlift (Tempo 3 reps on every 90 sec x 6 sets)

Tempo (3230)

– 3 seconds up

– 2 second Pause at the Top

– 3 second decent

– 0, TNG

– Same weight for all 6 sets

– Lets aim to go slightly heavy than last week if possible.

– If you didn’t do last week, work at around 60-65% of your 1 RM for all 6 sets.

Metcon (Calories)

Teams of 3


Max Ski Calories

20 Rope Climbs

100 HRPU’s

200 Burpees

– Ski Erg Must be working the entire 16 minutes to establish max Calories over the 16 minutes.

– Our other two team members must chip away at the remaining work load in its order.

– If you finish the workload within the 16 minutes, all team members work as hard as possible on establishing max Cals on the Ski erg.

– team members can rotate as much as you like on the ski.

– make sure to communicate with each other on where your up to on each rotation.

– Record max Calories

– If there is any of the Rope Climbs, HRPU’s or Burpee reps left, minus the calories of your finishing total.

EG. 100 Burpees remaining at 16 min = minus 100 cal of the ski total.

– Keep machines around the outside of the gym away from the ropes.

– If your team Can’t get the rope first, start on the push ups or Burpees.

* No Bikes today, ski or ROW ONLY (Grip it & Rip It)

* 3 Laying to standing rope climbs + 1 Rope climb

Or 3 Strict pull-up = 1 rope climb