This weekend we have quite a few of our GEO-peeps heading into battle on two different fronts – “The Riot” comp in Gosford and “The Masters League” State of Origin finals in QLD.

Liam will be competing as an individual at Riot with some top level athletes from NSW and abroad.  In the teams category we have Geraldine, Brad, Alex, Morv, Kaino, Suzannah, Tane and Lucy going head to head against the other mixed teams – these guys are going to bring it!!!!!

Up in QLD, myself and Mark Uren will be bringing some Ol’ Dog heat to the other geriatrics as we represent NSW and do our best to go for back to back wins.

On behalf of the GEO community I want to wish everyone luck – go hard and leave nothing in the tank.




10-15 minutes working Toes to Bar technique!

If you are able to do a set of 5 in a row, then do this gymnastics complex:

5x 3 Chest to Bars + 2 Pull-ups + 3 Toes to Bar


A. 10 minute EMOM:

10 Push press 50/35kg + 7 Burpees over bar

B. 8 minute AMRAP:

10 Back Squats 60/40kg

10 Dumbbell Hang Cleans 25/15kg

Published by Wilsy

Crossfit Coach

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