Tuesday – 160823

A while back, I learned that our very own Jon Dukes will be deployed soon. The good doctor will be in Honduras for about 9 months (I could easily have the location and/or duration incorrect. Amie says I don’t pay attention to details or something like that.) Anyway, I figured – What better way to send Dukes off that with… PAINTBALL!!!

Now, I realize not everyone would be down for paintball. Those things hurt! So, if you’re not down for a little pretend warfare, you can go to the WINERY!!!

All of this is going down on September 10th, so clear your calendars now! We’ll be paintballing/winerying during the day and singing the night away at karaoke later on. Check the FB event page for details.

Warmup
Spealler Warmup
CrossFit Warmup

Strength
Hang Snatch + Snatch
Hang Clean + Clean + Jerk
– Work to heavy complex

WOD
21-18-15-12-9-6-3
OH BB Lunge 95/65
Bar Over Burpee

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