*****REGIONALS SPECIAL*****

GEO is opening it’s doors to any visiting CrossFitters who need a place to train while they are up here competing or watching the Regionals. Cost for a drop-in session will be $10 cash with all proceeds going to our fundraising organisation “Friends of the World Foundation”. Message Adam on 0488588252 if you would like to come along or message through our Facebook Page.

The Box will be open as follows:

Saturday 7.00am (Open Gym), 8.00am (class), 9.00am (Open Gym), 4.00pm (Open Gym)

Sunday – watch this space

WORKOUT OF THE DAY

STRENGTH

5 sets of:

3 Front Squats

***Build to a heavy set of 3

METCON

In teams of 3-4, 2 rounds for time of:

200m Sandbag Run (each)

60 Kettlebell Swings 24/16kg

Rest 3 mins, then,

2 rounds of:

50m Farmers Carry (each)

1 min Deadhang (together)

1 min Plank (together)

Rest 3 mins, then,

100 Wallballs for time