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


Foam Roller:

Lats 1 min each side

Upper Back 1 minute

Lower Back 1 minute

Quads/Hammies/Calves 1 minute cycles


Puppy dog pose F/S/S 30 sec of each

Twisted Cross 30 sec e/s

30 Sec Lower Back/Hipflexor e/s

30 sec Forward Fold


30 Red banded pull aparts

10 Pass Throughs

20 Alt Shoulder Taps

30 Sec Plank (From Hands)

10 Side Plank Reach Throughs E/S


10 Reps Empty Barbell Bench Press.

Bench Press (3 Reps OnE 90 sec x 6 Sets)

Week 3.

Our aim is to keep building weight as we drop reps each week. if you completed last weeks 4 reps, aim to finish 1-5kg Heavier on the last set by building each set for 6 sets.

Metcon (No Measure)

On Every 3 Minutes x 6 sets

10 Alt Single DB-Hang Clean & Jerk

10 Strict Push-ups

10 Alt DB-Hang Snatch

10 Strict Push-ups

RX= 1 x 22.5/15kg
Aim to move fast but efficient each set. Cap yourself at 2:30 if you can’t complete the workload in time or reduce reps or weight as needed to get the workload complete in time.