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 Mobility

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 (Work to 90% of 1RM Clean + 3 drop sets)

Work to 90% of 1RM Clean for a heavy single. Then, 3 drop sets. No linear progression. All drop sets at 10kg down if your heavy single is over 120kg. All drop sets at 5kg down if your heavy single is below 120kg.

Metcon (Time)

27-21-15 reps for time of:

Thrusters 40/30kg


Metcon (No Measure)

100 plate twist (heavy as possible)

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