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)

“Pain versus Discomfort”

There is a common misconception about pain.

Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.

Real pain is different.

Pain is when we are walking through the garage and step on a nail.

Pain is when we lose a limb.

Real pain, is when we lose a loved one.

What we feel inside conditioning sets is not pain… it’s discomfort.

Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.

Let’s use this as a perspective change as we enter today’s training.

Today, let’s get uncomfortable.

Metcon (Time)

Home Gym WOD


5 Rounds For Time:

80 Double-Unders

40 Sit-Ups

20 Pushups

10 Burpees

* No rope then aim to jump and clap hips twice before feet land back on the ground before performing the next rep. (Bounding & Clapping)

* If you do not have an Ab-mat, do crunches, V-ups or V-Sits.

Handstand Push-ups (50 reps for time (Comp Train Skills) 5 min cap)

Scale to kipping or 5 x 30 sec On, 30 sec off handstand hold on wall.

Metcon (Time)

CompTrain WOD


Buy-In: 45/30 Calorie Assault Bike

Into Max Rounds

9 Power Cleans (95/65)

21 Double-Unders

Rest 5 Minutes


Buy-In: 30/20 Calorie Bike

Into Max Rounds:

6 Power Cleans (135/95)

21 Double Unders

Rest 5 Minutes


Buy-In: 15/10 Calorie Bike

Into Max Rounds:

3 Power Cleans (165/115)

21 Double Unders

Replace Cals for:

300/200/100m run Buy-in

Run your apartment stairs, Run on the spot for 60 sec, what ever it takes.