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

(No Measure)

Hammi box stretch 3×30 seconds

5 x inchworm + 1 push up

30 sec spiderman lunge hold each side

20 scorpions

lower back/hip flexor stretch



Deadlift (1@90% + 1 Max Rep Drop Set.)

Work to 90% of 1RM Deadlift for a single, then perform 1 drop set of Max Effort reps.

For Drop Set, decrease weight by 20kg if above 150kg.

For Drop Set, decrease weight by 15kg if above 150kg.

Target 10kg increase / week if work sets are above 150kg.

Target 5kg increase / week if work sets are below 150kg.

Metcon (Time)

For time:

50 Deadlifts 60/40kg

100 DU’s

50 Hang power cleans 60/40kg

75 DU’s

50 Front squats 60/40kg

50 DU’s

50 S2O 60/40kg

25 DU’s

20 min cap

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