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”
