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 internat/external rotation 2 x10

Red banded warm up

Rotate through:

60 sec row

60 sec bike

60 sec 10m shuttle runs

60 sec squat hold on wall

60 sec Hand stand hold

1 lap inchworm

1 lap spiderman lunge

4 laps bear crawl

20 scorpions front back

30 sec lower back hip flexor stretch

30 sec Glute stretch


Max Strict Pull-ups (3 sets max reps 90 sec rest between sets)

Must use bands if you canot maintain minimum 5 body weight each round.

100 Double Unders (Time)

For time:

100 DU’s
5 minute cap

Beginners practice on getting those bad boys.

Metcon (Time)

Sprint WOD:

300m row

30 x T2B

6 min cap

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

14 x KBS @24/16kg

7 x HSPU’s (RX+ Deficit HSPU 20kg plates)