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

(No Measure)

Partner Ankle mobility

10 Shuttle runs

10 forward/Lateral leg swings

10 Wall Squats

5 Stationary Inchworm + 1 push up

Glute stretch



Back Squat (1 X 5RM Back Squat + 1 DROP SET X 5 REPS)

Work to a 5RM Back Squat, then decrease for Drop Set 1×5.

For Drop Set 1×5, decrease 20kg down if work 5RM is above 150kg.

For Drop Set 1×5, decrease 15kg down if work 5RM is below 150kg.

Target 10kg increase / week if work sets are above 150kg.

Target 5kg increase / week if work sets are below 150kg.

Metcon (AMRAP – Rounds and Reps)

In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:

3 Front Squats 70/50Kg

6 Burpee Box Jump-Overs 24/20

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