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


2 minute machine

30 sec Lower back/hipflexor each side

30 sec spiderman lunge hold each side

30 sec Front Rack Into:

30 sec Puppy Dog Pose

30 sec Wrist front back


30 banded Pull aparts

20 Banded Stiff Legged Deadlifts

20 Hollow Rocks

5 Inch worm 1 push-up

10 Frog Hops

Metcon (3 Rounds for reps)

3 x 4 minute AMRAP’s: (Rest 4 mins)

27/21 cal Row

21 Power Cleans

15 Burpee Box Jump Overs (24/20)

Round 1 – 60/40

Round 2 – 50/37.5

Round 3 – 40/30


Same Cals Bike erg

21/15 cal Assault Bike/Ski erg

400m Run

Power cleans:

Reduce weight each set as needed.

Burpee Box Jump Overs;

Love your shins or feel them bleed!

Reduce box height.

Burpee step overs.

Metcon (No Measure)


3 Sets:

7 barbell Floor Press

14 Barbell Bent Over Rows

28 Red/Black Banded Tricep Extensions

(10 min cap)