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


Banded Shoulder mobility

20 scorpions F/B

30 Sec Lower Back/Hipflexor e/s

30 sec Spiderman Lunge Hold e/s



3 Rounds for quality

6 Alt DB C&J (Mod weight)

6 Air Squats

6 Alt DB-Hang Snatch

6 Alt Cossack squats (2 Sec Pause e/s)



10 Wrist rotations

3 Strict Press

3 Push Press

3 Push Jerk

3 Split Jerk


2 Rounds:

1 Push jerk

1 Split Jerk

1 x Push Jerk + 1 x Split Jerk (On every minute x 8 )


* Build to a heavy single complex for the day if you wish or stay light and focus on technique if need be.

Metcon (AMRAP – Rounds and Reps)

10 Min Amrap:

10 Alt DB-Clean & Jerk

10 Cal Machine

10 Alt DB-Hang Snatch

EMOM starting on 0:00 complete 5 burpees

RX Dumbbell= 1 x 22.5/15kg
Here you will work through the rounds and reps aiming to find a consistent pace.

On 3.2.1..Go you will perform 5 burpess then start your rounds.

Every minute after you will stop the rounds and complete 5 burpees then continue your work where you left off.

*Score is total completed rounds & reps.