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


Assault Bike/Bike erg/Ski erg x 60 seconds

Supinated Grip Static Hang x 30 seconds

Rest 30 sec

Pronated Grip Static Hang x 30 seconds

Bear Crawl x 1 lap forward + 1 lap backward

Plank Shoulder Taps x 30 seconds

Scapular Pull-Ups x 10 reps

Wall Climbs x 2 reps

Broad Jumps x 2 laps


Ring Dips (8 min emom x 3-6 reps. )

Last weeks dips were 3-5 rep range, aim to get a better total this week.

Metcon (No Measure)

Against a 3-minute clock…

Row/Ski 500/400 m

Max Reps of Strict Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…

Run 400/300m

Max Reps of KBS @24/16kg

Rest 60 seconds and repeat for a total of THREE SETS of each couplet – total workout time will be 24 MINUTES