It has been a couple of months since GEO was forced to close its doors due to the COVID-19 isolation restrictions.  I don’t think many people envisaged the gym would be closed for this long.  And we are unsure as to when it will reopen.  There has been unofficial chatter that it may occur after the next school holidays, which will put the date at around July 20, or, if we are to believe the Federal Government, Stage 2 will roll out in early June if the NSW Government agrees.

23 March, 2020 – the last class at the gym before COVID-19 closed us down

So what has GEO done to ensure it members, young and old, have had an avenue available to them to continue training?

Well, even before the official gym closure happened, we were proactive in running classes online.  We could see the writing on the wall, so we started running some online classes to iron out any creases and get the coaches and members used to this new format of training, before having to throw all of our eggs into the one basket.



It paid off. We had a good system established, and we very quickly expanded our online timetable to provide 6 classes per day from Monday to Friday, 2 classes on Saturday, and we even put on a class on Sunday (traditionally a day of rest).

For our Young Guns (GEO’s youngest members aged 8-15), we could no longer coach them at the gym also, so we offered 2 online classes a week on Tuesday and Thursday afternoon so that they too could continue to pursue their health and fitness goals.  This proved to be highly successful – so much so that we had a heap of new kids sign onto the program. They love it!

The Young Guns have embraced online training

For our Personal Training clients, nothing much changed other than their sessions going online.  The same care and attention to their own personal goals and needs were still met.  In recent times, where isolation restrictions have been eased to allow visitors to homes, some of our PT clients have had their sessions run face to face with their coach at their home.  From all accounts, our PT clients are kicking goals and not skipping a beat.


With further easing of restrictions this week, we are now able to run outdoor bootcamps for up to 9 people (10, including the coach).

Today was the first dip of our toe back into the ocean of social training sessions.  Apart from having to do burpees on a dewy park surface, everyone was over the moon to be able to train together again with their friends, chew the fat, and chase some fitness…….all the while observing social distancing protocols, of course.

Park sessions kicked off today bringing the community back together

As we keep navigating our way through the ever-changing landscape, we will take on board feedback from our members and do our best to offer all of them not necessarily what they want, but certainly,  what they need, from a training standpoint.

In the coming weeks, there will be some changes as we transition from a purely online format to a mix of online and outdoor sessions.

Some of you will go with the flow, whilst others may resist.  It’s human nature.  I’ve been running this gym for nearly 10 years and whilst I know we have one of the most authentic and genuinely supportive communities around, I also acknowledge that everyone is different and everyone deals with challenges and change in various ways.

The strong community bonds have not wavered – not even online

One of the things this crisis has forced us to do is adapt. Adapt the way we work.  Adapt the way we look after our kids.  Adapt the way we shop.  Adapt the way we exercise.

We don’t know what the future holds so that ability to adapt must be held onto. The way out of this may be long and slow, with a few twists and turns yet to come.

Do what you can with what you have. 

Take advantage of what we are offering to you.  It might not be exactly what you like, but remember, the initial reason you started at CrossFit GEO was to train so that you could improve your health and fitness.

The program we are currently supplying is the best you will find.  We will continue to do what we can to get you closer to how things were.  Just jump on board and join us for this ride.

And watch this space.

~ Coach AB





8 rounds for time of:

11 Hand Release Push-ups

30 Walking Lunges

19 Sit-ups




Extended “DT” 

5 rounds on each arm of:

12 Suitcase Deadlifts

9 Hang Power Cleans

6 Push Jerks




2 rounds of:

30sec Deep Squat

10 Hip Swings



5 rounds with a 1:1 rest of:

1 min Wall Sit with lightweight

20 Goblet Squats with weight

10 Russian KBS


3 rounds of:

10 Sumo Deadlifts

10 Sumo Deadlift High Pulls

10 Ground to Overhead with KB/DB


For time:


Lemon Squeezes

Russian Twists


Hollow Hold


Optional Accessories

4 sets of:

10 Single-leg RDL each leg

10 Seated Hip int/ext Rotations




2 rounds of:

30sec Deep Squat

10 Hip Swings


2 rounds of:

20sec Straight-arm Plank

10 Single-leg Deadlifts



3 rounds for time of:

5 KB Windmills each arm

10 Single-arm Push Presses each arm

15 Front Squats


For time:

200 Shoulder Taps

* EMOM – 20 Bicycle Kicks


AB Stabiliser

8 min EMOM 

1) 20 Mountain climbers + 10 Toe touches + Plank in remaining time



5 min AMRAP of:

10 Kicksits

10 Rocking Supermen

15 Frogs

15 Rhino Steps




Who loves Ginger?

Why pay for it when you can grow your own.  Try this out while you are in isolation.



2 rounds of:

30sec Deep Squat

10 Hip Swings


2 rounds of:

10 Frogs

3 Straight-arm Burpees

5 Push-ups


3 sets of:

5 Fast Burpees

*20sec rest between sets.  Focus on not losing position through torso, no resting at the bottom


3 sets of:

10 Russian Kettlebell Swings, unbroken

20s rest between sets


Putting it together

Every 90 secs for 9 mins:

15 RKBS + 7 Burpees


3 min AMRAP of:

10 DB/KB snatches (L then R)

rest 3 mins

3 min AMRAP of:

10 Hang Squat Cleans (L then R)

rest 3 mins

3 min AMRAP of:

10 Thrusters (L then R)

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