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)

Red banded shoulder Mobitity

10 shuttle runs

1 lap Inchworm

10 Forward/Lateral leg swings

3 x 10 micro band crab walks

20 scorpions

hip flexor & Lower back stretch


Clean (3 Sets 3 Reps TNG 90 sec rest)

Work at 80% of your 1RM Clean

Keep reps efficient. TNG. No reseting bar at floor.

Metcon (Weight)

On every 5 mins:

1: 50 KBS 24/16kg

2: 40 Deadlifts 60/40kg

3: 30 Hang power cleans 60/40kg

4: 20 Push jerk 50/35kg

5: 10 Thrusters 50/35kg

Every round starts with 20 T2B. Rounds 1-5 are individual rounds. Don’t pace rounds, work hard for rest. You have 5 mins for each round.

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