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 mobility

10 shuttle runs

4 laps side skips

2 laps high knees

2 laps butt kicks

4 laps bear crawls

10 leg swing forward/lateral

60 sec spiderman lunge hold

60 sec Glute stretch each side

20 scorpions front back

30 sec lower back/hip flexor stretch


Metcon (No Measure)


3 rounds:

30 sec Hanging hollow hold

Rest 30 sec

30 sec Hollow rocks

Rest 30 sec

30 sec Hand stand Hold

Rest 30 sec

30 sec Strict Push-ups

Rest 60 Sec

Metcon (Time)

3 rounds for Quality Not Time of:

10 x HSPU

10 x DB Single Arm Bent Over Row @AHAP

Shouldn’t take more than 10 mins.

Metcon (Time)

3 Rounds for Time:

50 Double unders

25 KBS @32/24kg

8 min cap

*Move fast, Minimal breaks on this one.