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)

Volleyball first to 20

Roll burpee penalties

30 sec glute stretch

30 sec spiderman lunge hold

30 sec lower back/hip flexor

3 sets:

5 scap pulls

5 kipping swings

Partner A:

30 banded SLDL

Partner B:

Red banded crab walks



Deadlift (3 sets 10 reps 2 mins rest )

Build up and complete 3 sets of 10 reps.

Chose own weight, but shouldn’t be to heavy at this rep range.

De-load week.

Metcon (AMRAP – Reps)

Judging Day:

7 minute AMRAP:

3 Ring muscle ups

3 squat cleans @60/40kg

Increase squat cleans up by 3 reps each round. RMUP’s remain at 3 reps.

*scale back to bar muscle up/C2B/Kipping or ring dips if available.