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)

Shuttle runs

10 leg swings forward/Lateral

30 sec glute stretch E/S

30 sec Spiderman lunge E/S

20 scorpions front/back

30 sec lower back/Hip flexor

Red banded Glute activation 3x 10 E/W

3 x 30 sec on 30 sec off HS Holds or wall walk hold.



Back Squat (4-4-4-4 90 sec rest )

Each of these 4 sets above should be 2.5kg increase on each. Aim to get last set of 4 reps 2.5kg heavier than least weeks performance.

Metcon (Time)

For Time:


Front squat @60/40kg

Kipping HSPU

12 min cap