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


Green Banded Shoulder Mobility

Couch Stretch 60 sec each Side

Wrist/Forearm stretch 30 each side

Calf Stretch 30 sec each Side

30 calf Pumps


2 Sets:

20 Sec Alt Shoulder Taps

20 rest

20 Sec HS-Hold/WallWalk Hold

20 rest

20 Sec Dubz/Single Skips

20 rest


Handstand Push-ups (On Every 1:30 x 5 Sets)

1 Set of Strict HSPU

Same as last week.

Pick a number of reps you can be consistent with over the 5 sets.

If you cannot complete any strict, you may do kipping HSPU’s, scale again to Seated Dumbbell Strict Press.

“Black Rose” (5 Rounds for reps)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches

• You’ll build in weight each round on the power snatches

• Start @60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day

• These reps do not need to be completed touch and go

• Record all 5 weights used, with the final score being the heaviest weight lifted “

Snatch (for Percentage purposes only)