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 nose bridges X30 reps

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 (20 mins to estbalish 1 rep Max )

Stay tight. Keep back flat throughout the lift.

Do Not lift above your potential. First 10 mins should be building steady to around 75-80% of your 1 RM then more rest bigger lifts in the last 10 mins.

Max Strict Pull-ups

Use a band that you have benn using and go for maxr reps in 1 set.

Max effort Strict push-ups

Tricep style push-ups. Elbows in tight!

1 attempt only
shoulder blades must touch pvc pipe or stick with elbows at full extension. Elbows reach 90 degrees or chest to ground.