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 Front back

30 sec Lower back/Hip Flexor e/s

30 sec glute e/s

30 sec Twisted Cross e/s

30 sec Puppy Dog pose e/s



20 Banded SLDL

15 Russian KB Swings

10 Goblet reverse lunges

5 KB-Push press e/s


Go through 5 reps of each movement with RX weights

Metcon (Time)

For Time:

60/50 Cal Row/Bike

20 Double KB-Russian Swings

20 Double KB-Thrusters

60/50 Cal Row/Bike

20 Double KB-Reverse Front Rack Lunges

20 Double KB-Push Press

60/50 Cal Row/Bike

RX Kettlebell= 2 x 16/12kg

Reduce Kettlebell weight as needed.


Row and Bike erg the same cals.

Assault bike and Ski erg:

50/40 cals

Metcon (No Measure)


3 Sets:

25 Weighted Sit-ups

20 BarbellBent Over Rows

15 Banded Glute bridges (2 sec pause)
Find a dumbbell you can hold on your chest in two hands and perform 25 reps unbroken.

Barbell BOR should be light to moderate, making sure we can touch our sturnim/Rib cage area each rep.

Have a 2 sec Pause on each banded glute bridge with hips at full extension.

12 min cap