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)

Agility Ladder drills

3 x single run throughs

3 x both feet in box

3 x lateral runs each side

leg swings Forward/Lateral

5 inchworm 1 push up

1 lap spiderman lunge

20 scorpions front/back

lower back/hipflexor stretch

Glute stretch

red banded warm up.



Metcon (Weight)

4 sets:Unilateral work.

10 x KB Bent Over Rows (each side)

5 x strict T2B or knee raises

10 x strict KB press ( each side)

15 sec L-hang

60 sec rest between sets

*Choose own load for each movement. Make it hard but with good technique. Keep movements strict. Dumbbells can be uses as well.

Unilateral=single side.

Metcon (AMRAP – Rounds and Reps)

9 min AMRAP:

9 x HSPU

12 x Box jump overs

Metcon (Weight)

50 OH plate situps @20/15kg