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)

Green banded mobility

Red banded mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps but flicks

leg swing forward & lateral

lap spiderman lunge

lap inchworm 1 push up

20 scorpions front/back

Glute stretch



2 Push Jerk + 1 Split jerk (4 singles of this complex)

Work at 60% of your 1RM Clean & Jerk. Keep weight constant across all work sets.

Target 5kg increase / week if work sets are above 80kg.

Target 2.5kg increase / week if work sets are below 80kg.

Metcon (Time)

3 rounds for time:

400m run

15 Box Jump Overs

10 Push Jerks@50/35kg

5 C2B pull-ups

15 min cap