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)

400m run

10 leg swing forward/lateral

5 inchworm 2 push ups

60 sec spiderman lunge hold each side

20 scorpions front/back

Lower/back hip flexor stretch 30 sec each side

Glute stretch 20 sec each side

Warm-up (No Measure)

10 shuttle runs

4 laps side skips

High knees

Butt flicks

10 forward/lateral leg swings

5 Inchworm 2 push-ups

20 scorpions

hip flexor & Lower back stretch

Hamstring box stretch 2 mins



Skill: Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
10 Mins on Double under practice.

Advanced: warm up then 3 attempts @ max reps. Record best result from 3 attempts.

Metcon (No Measure)

Skills work

20 Min EMOM:

Min 1- 5 x Bar Muscle ups Or jumping box MUPS

Min 2- 20 x Wallball shots 9/5

Min 3- 200m “sprint”

Min 4- 10 Hollow rocks Or 30 sec Hollow hold

Min 5- 30 Sec HS Hold

Deadlift (Build to heavy triple @80% + drop set 5 reps)