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 max reps 90 sec rest )

Deadlift (Build to 3 reps + 1 drop set 1 x 5 reps)

Build to 3 reps @85% 1RM + 1 drop set 1 x 5 reps

For drop set 1×5, decrease weight 30kg down if 3Rm is above 180kg. For drop set 1×5, decrease weight 20kg down if below 180kg.

T5kg increase per week if working set is above 180kg/ 2.5kg if below.

Record drop set weight in comment box.

Metcon (Time)

8 Rounds for Time:

8 Push-Ups

8 V-ups

8 Air Squats

8 Pull-Ups

8 Deadlifts 40/30kg

8 Hang Power Cleans 40/30kg

8 Shoulder-to-Overheads 40/30kg

8 Front squat 40/30kg

15 min cap