IMPORTANT DATES TO JOT DOWN IN YOUR DIARY:

Monday 7 October – Public Holiday – 9.30am session only

Friday 11 October – The CrossFit Open begins. We will run it every Friday night and during all sessions on Monday for 5 weeks

Sunday 13 October – Trail Run at Boronia Park – 7.30am

Tuesday 15 October – Young Guns Term 4 begins

Saturday 19 October – The Crucible Experience

Saturday 9 November – The Young Guns Showcase – 9.00am

Saturday 30 November – GEO End of Year Party

WORKOUT OF THE DAY

SKILL 

Handstand work

3 sets of:

30sec Handstand Hold (Back to wall/ Front to wall/ Side to wall)

5 Strict HSPU

CONDITIONING

16 minute EMOM

1) 15/12 Calorie Row

2) 8 Deadlift @70% of your 1RM

3) 8 Strict HSPU/12 Kipping HSPU/ 15 Push-Ups

4) 8 Burpees Over Box 24/20”