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)

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

Lower back/hip flexor stretch

Glute stretch



Hang Clean (4 sets 3 reps 90 sec rest)

Build up to 75% of 1RM Clean then perform 4 sets 3 reps.

2.5kg increase per week if below 100/70kg

5kg increase per week if above 100/70kg

90 seconds rest between working sets.

Metcon (Time)

From CrossFit Regionals

For Time:

100 Double Unders

50 Toes to Bar

50 OH Alt Lunge steps @25/15kg

50 Toes to Bar

100 Double Unders

* Lunge walk is replaced with a @25/15kg plate alt lunge