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

5 inchworm 1 push up

30 sec spiderman lunge hold E/S

30 sec Glute stetch E/S

20 scorpions front/back

30 sec lower back/hip flexor stretch E/S

30 sec calf stretch on back wall E/S


3 rounds for quality of:

8 x KB thrusters @16/12kg (4 each side)

8 x Russian KBS @16/12kg

8 x Alt lunges @body weight

Use a lighter KB if need be.


Metcon (Time)

5 Sets for time of:

400m run

30 x Wallball @9/6kg

25 x KBS @24/16kg

20 x Stationary Alt lunges

60 sec rest

*Lunges are body weight.

*Full ROM KBS if possible

* Make sure to take 60 sec rest after each set. These sets should be done with minimal breaks.

* Score for total time.

Metcon (No Measure)


60 sec couch stretch each side

60 sec glute stretch each side

30 se lower back/hipflexor each side

Green banded shoulder stretches.