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 Pec Stretch 1:00 e/s

Banded Tricep 1:00 e/s

20 Scorpions F/B

Lower back/Hipflexor 0:30 e/s

Glute 0:30 e/s

Spiderman Lunge Hold 0:30 e/s

Calf Stretch 0:20 e/s

30 calf Pumps



10 Barbell Good Mornings

10 Stationary Split Squats e/s

10 Barbell BOR

1:00 Double unders/Singles

Bent Over Row (4 Sets 8 reps 90 sec rest )

Build up and complete 4 sets of 8 reps at the same weight for all 4 sets. Rest 90 seconds between each working set.

Metcon (Time)

6 Rounds For Time

20/15 Calories Row

10 Alt Singel-DB Hang Split Snatch

40 Double unders
RX – 1 x 22.5/15kg Dumbbell


⁃ Bike Erg Same Calories

⁃ Ski & Assault Bike 15/10 Cals

⁃ Use lighter dumbbell

⁃ If you can’t go overhead, do alternating Power Cleans

⁃ Lateral Burpee step over dumbbell