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


Couch stretch 60 sec e/S

3- Way Green banded Shoulder mobility

Wrist Forearm stretch 30 Sec front/back



4 laps Halo banded Crab walks

20 red banded pull aparts

10 pass throughs

10 press each side



10 wrist rotations

5 Front squats

3 power cleans

3 strict press

3 push press

3 push jerk

1 round of complex

2 Power Cleans 2 Front Squats 2 Push Jerks (On Every 90 sec x 7 )

Build to Moderate/Heavy weight if possible or stay light and focus on form.

Metcon (Time)

For Time:


Power Cleans

Front Squats

Push Jerks

RX = 50/35KG

*Scale weight as needed.

Today’s workout focuses on light weight, high-rep barbell cycling

Over the 3 rounds, we’ll complete 180 total reps on the barbell

For this reason, choosing the correct weight is important

The most challenging movements will likely be the front squat or push jerk

Pick a load for this workout that allows you to complete 30+ reps of these unbroken when fresh

The intended time range for this workout is between around 10-15 minutes