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


60 sec couch stretch E/S

3 green banded mobility stretches

30 sec wrist/forearm stretch, front & back.


3 sets:

row/ski x 10 cals

20m Overhead DB carry

10m Duck walk


Barbell progressions:

Push press

Push Jerk

Spilt jerk


Metcon (3 Rounds for weight)


Running Clock: ( 4sets of each)

mins 0:00-3:00- 3 Push press

mins 4:00-7:00- 3 Push jerk

mins 8:00-11:00 3 Split jerk

*Increase weight for each movement. Each set must be the same weight.

Metcon (Time)

For time:

500/400m Row

50 wallball @9/6kg

50 Single Arm DB Push press @22.5/15kg(rotate 5 E/S)