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

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



Max Strict Pull-ups (3 sets Min 5 reps)

Use bands if you can not do 3 sets 5 reps @body weight.

Aim is to be able to complete 3×5 without bands. Goal,goals,goals.

Deadlift (2 reps On every 30 sec @75% 1RM)

Metcon (Time)

For time:

10 x Deadlifts @70/50

10 x Box Jumps

8 x Deadlifts @80/60

10 x Box jumps

6 x Deadlifts @90/70

10 Box jumps

4 x deadlifts @100/80

10 Box Jumps

2 x Deadlifts @110/90

10 x Box jumps

15 min cap.

Metcon (No Measure)

“Open tomorrow”

Use the remaining time to Stretch:



Hip flexors

Roll out tight spots!!