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

2 laps High knees

2 laps Butt flicks

2 laps bear crawls

10 forward/lateral leg swings

5 Inchworm 2 push-ups

30 sec Spiderman lunge hold each side

20 scorpions (front-Back)

hip flexor & Lower back stretch

Hamstring box stretch 3 x 30 sec

60 sec Plank



Deadlift (Deadlift 3 Reps @85% 1RM week 1+ 1 drop set 5 reps)

3 Reps @85% 1RM week 1 + 1 drop set 5 reps

Drop Set 1×5, decrease 30kg down if work 3RM is above 180kg.

For Drop Set 1×5, decrease 20kg down if work 3RM is below 180kg.

Target 5kg increase / week if work sets are above 180kg.

Target 2.5kg increase / week if work sets are below 180kg.

Record drop set reps in comment box.

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

10 x Deadlift@70/50kg

10 x Plate Burpee (to 20/10kg plate)

Rest 3 mins & record score.

Metcon (Time)

For time:


Power clean@70/50kg

Alternating OH Plate Lunge @20/10kg

“6 min Cap”

*Use same plate as used for plate burpees.