Congrats to Joe, he competed in his first CrossFit competition this last weekend:


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Ronnie did well also, placing 1st overall.

As far as how the new place is going, things are going good. We are on our hands and knees cleaning the place:


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If anyone wants to help get in contact with Ronnie. The place is huge, and any extra humans will help the process keep moving. And if anyone reading this is an Artist or knows one, I have tons of open walls that would work lovely as your next Canvas! Shoot us an email.

4-12-10

Warm UP:

-Jog up the stairs

-50-100 double unders, Do the whole thing stringing them together, try not do do singles.

21-15-9
Overhead squats
Back extensions
Situps
One of your weaknesses (pick something you are bad at and insert it here)

WOD:

Karabell:

10 rounds for time of:

3 Snatches (Isabel weight)
15 Wall Ball shots (Karen weight).

Isabel weight is either 135, 95, 65, or pvc.

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