Johanna and I arrived back home after 6 weeks away on an awesome trip in Africa.  The funds that you all helped us raise were very well received and much appreciated by each of the recipient organisations – Ol Pejeta Conservancy, The David Sheldrick Wildlife Trust, and Rainbow Ridge (home of the Kili Kids). Some spectacular wildlife and fantastic kids are going to benefit greatly from our donations.

Thank you again to all who helped us raise money for these very worthy causes.

I also wanted to take this opportunity to thank Bunnings, Reace, Liam and Ernie for holding down the fort while we were away and looking after GEO.  From all accounts the lads did an awesome job, with Bunnings stepping up and taking on a management role at the gym and looking after all of the back end stuff that you guys don’t see.  It is good to know that we have a reliable team backing us up if we ever have to go away.

Cheers boys.

Time to get back into it.



18 min EMOM (every 2 mins)                                       

3 x Cleans @ 60% for first 3 intervals, then                

2 x Cleans @ 75% for the next 3 intervals, then                                      

1 x Clean @ 90% for last 3 intervals                       

***Intent – focus on technique to get under bar quickly                        


B. For time:                     


Toes to Bar                                            

Push Press 40/30kg      

Front Rack Lunges 40/30kg

Published by Wilsy

Crossfit Coach

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