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)

Red banded internal/external rotation x 15 each side

30 nose bridges

Double carpark

10 leg swings F/L

30 sec calf stretch E/S

2 laps bear crawls

1 lap inchworm

1 lap spiderman lunge

3 sets:

5 scap pulls

5 wall facing squats


Max Strict Pull-ups (3 sets max reps 2mins rest)

You need to get minimum 5 reps each set. Use bands to get as close to the total reps over the 3 sets.

Metcon (AMRAP – Rounds and Reps)

How many rounds can you get in a 20 minute running clock of:

10 x Burpees

15 x KBS @24/16kg

25 x Double-unders/40 singles

60 sec rest (must take the 60 sec rest, no more, no less)

Metcon (Time)

For time:

100 Overhead plate sit-ups@20/10kg

6 minute cap