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)

Red banded warm-up

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 (from 85% week 1 with 90 sec rest)

4 sets 3 reps @85% of your 1RM. 2.5kg increase per week only.

Metcon (Time)

3 rounds:

20 x Deadlifts @60/40kg

20 x Hang Power cleans @60/40kg

200m Run

12 min cap