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


Twisted Cross 30 e/s

Puppy Dog Pose 1:00

Glute stretch 1:00 e/s

Banded 3 way stretch (hamstring/Adductors/Lower Back

Calf Stretch on Upright 30 e/s

30 Calf Pumps



2 rounds

10 m Overhead DB Carry each way

20m Bear crawl

30 Double Unders/50 singles

Bench Press (2 reps On every 90 sec x 7 Sets)

Build to a heavy Double over the 7 sets. Going together every 90 sec x 7 sets.

– Choose 1 weight if need be or increase your rep range to 5 reps (week 1) and keep your load light/Moderate.

Metcon (Time)

10 RFT:

10 Dual DB Hang Snatch

35 Double-Unders

RX= 2 x 15/10kg

DB Hang Snatch:

– Lighter Dumbbells

– 20 Alt Single DB Hang Snatch


– 60 Singles each Set

– Scale singles further if need be.