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)

60 sec couch stretch each side

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

20 scorpions front/back

Lower back/hip flexor stretch



Metcon (No Measure)

16 min EMOM:

Min 1- 30 sec L-hang

Min 2- 30 sec hollow rocks

Min 3- 30 sec Ring dip hold (external rotation)

Min 4- 30 sec Handstand hold or ME HS walk

Assault Bike (Calories)

5 min Minute max effort

Rower (Distance)

5 minute Max effort

Metcon (AMRAP – Reps)

5 mins to complete:



total 39 reps

*Try to get each round unbroken.