Hey guys,

I hope you all enjoyed the Xmas break and welcomed in the New Year in your own style.  I know for some the beginning of a new year means new resolutions, goals and projects.  And for others, its just another day.  Whatever your mindset is for the new year, know that the GEO Coaching Team have got your back and we are here to help you achieve your health and fitness goals, whether they be fresh or carried over from last year.

I like to use the beginning of the year as a chance to reflect on what I did last year – what went well, what didn’t go so well – and also map out what I want to do in this new year re work, relationships, fitness, travel, personal growth (mentally, physically and emotionally) etc etc.

If any of you need help with goal setting for your health and fitness, please do not hesitate to speak to the Coaches.  I’m also happy to talk to you about setting goals in other areas of your life if you need help there. We can help you layout a plan of attack and set you on the right track to success.

Happy New Year!





3RM Power Clean touch and go (TNG)


20 min EMOM (every 2 mins)

15 Kettlebell Swings 24/16kg

10 Burpees

***Goal is to try and finish the required reps within 90 secs so that you get at least 30 secs to recover and recompose for the next set.  If you find you are taking longer than 90 secs, scale back the Burpee reps.



Published by Wilsy

Crossfit Coach

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