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)

Double carpark run

Anterior seated shoulder stretches

Posterior delt/lat stretch

Puppy dog stretch

30 x Red banded pull aparts

10 banded Over head squats

30 sec spiderman lunge hold E/S

30 Glute stretch E/S

60 sec hammy stretch


3 rounds:

5 scap pulls

5 kipping swings

Power Snatch (4 sets 3 reps 90 )

4 sets 3 rep TNG Power Snatch + 2.5kg on last weeks performance.

If you missed any sets last week, do not increase.

90 sec rest between each working set.

Metcon (Time)

For time:

30 x Hang power snatch @40/30kg

20 x wallball @9/6kg

20 x Hang power snatch

30 x wallball @9/6kg

12 min cap