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)

Hamstring box stretch 2 mins

20 scorpions

1 lap inchworm

10 forward/lateral leg swings

hip flexor & Lower back stretch



Deadlift (3 sets 3 Reps)

Work at 70% of your 1RM Deadlift in Week 1.

75% in Week 2. 70% in Week 3. 75% in Week 4. 70% in Week 5.

2 Mins rest between sets

Metcon (Time)

For Time:


KB-SDHP 32/24kg


6 min cap

3 mins rest into:

Metcon (No Measure)

10 Min EMOM:

10 x shuttle runs

Odd mins- Remaining time max effort wallball shots

Even Mins- KBS 32/24kg

Leave a Reply

Your email address will not be published. Required fields are marked *