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)

Green banded mobility

Red banded mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch



Metcon (No Measure)

10 Mins on HS hold practice.

* Kick ups without using head.

* Kiick up & holds keeping tight.

* Kick up and kicking off wall.

* No wall if confident!

Clean and Jerk (10 mins to find 2 reps @85% 1RM)

Build to 2 reps @85% of 1RM (rep max)

Drop & quick reset each rep. Concentrate on fast & efficient reps.

Metcon (Time)

For time:

100 DU’s


5 Full clean & Jerk @60/40kg

50 Air squats

5 Full clean & Jerks @60/40kg

100 DU’s

15 min cap