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

Jimmy, only been with us a short while but made very quick progress! Smashing 190KG Deadlift, testing week. Just missed 200kg.

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

High knees

Butt flicks

10 forward/lateral leg swings

5 Inchworm 2 push-ups

20 scorpions

hip flexor & Lower back stretch

Hamstring box stretch 2 mins



Stiff Leg Deadlift (5-5-5-5-5 15 mins to complete. )

Points of Performance

-Clean Grip

-Maintain same slight knee bend throughout the entire movement

-Push the Hips Back

-Keep Straight Lumbar Curve

-Feel the Stretch in your Hamstrings

-Raise Quickly, Bringing your Hips to the Bar
Increasing weight each set. Record weight for last set, which should be your heaviest. Rest as needed between sets.

Following week will 3 x 5 at last weight.

Metcon (Time)

For time:


Bar muscle up

Deadlift @120/70kg

300m run each round.

15 min cap.

*BMU progression: Jumping from ploy box.