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

10 leg swings forward/lateral

5 inchworm 1 push-up

30 sec spiderman lunge hold E/S

30 sec twisted cross E/S

2 laps crab walks + 10 glute bridges


10 scap pulls

10 kipping swings


2 rounds on the minute: (4 mins)

min 1- 20 sec top or ring hold

min 2- 10 sec bottom ring hold


Deadlift (4×4 Tempo @3130 @70%)

Build up to 70% of your 1RM and complete 4 sets of 4 reps Tempo:

3 sec up, 1 sec rest, 3 sec down, 0 TNG.

Metcon (Time)

For time:

60 Wallball @9/6kg

30 ALT DB Power Snatch@22.5/15kg

15 Bar Muscle-ups

30/20 Cal Row/Ski

* Im guessing bar or ring muscle ups for 20.3. You may chose to to do either in todays WOD. Both RX