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 kickers

10 forward/lateral leg swings

5 Inchworm 2 push-ups

30 sec spiderman lunge hold E/S

20 scorpions (front-back)

hip flexor & Lower back stretch

Glute stretch 30 sec E/S

Hamstring box stretch 3 x 30 sec



Deadlift (4 sets 4 reps from 80% )

Build up and complete 4 sets 4 reps @80% of your 1RM Deadlift.

Increase by 5kg per week if your 80% is above 160/110kg.

Increase by 2.5kg per week if your 80% is below 160/110kg.

Metcon (3 Rounds for reps)

3 x 4 min AMRAPs:

4 x Deadlift @60/40kg

6 x HRPU

10 x KBS @24/16kg

*20 reps per round

2 mins rest between each set.