Monthly Archives: March 2015

03.31.2015

DSC_0040Announcements: Our April on-ramp begins Tuesday April 7th at 6:00pm Warm-up Drills I. Speed Rope 2:00 II. 6:00 AMRAP of 7 x Hindu Push-ups 7 x Hollow Rocks 7 x KB Swings (24/16) III. Mobility Impact/Focus: Handstand Push-ups EMOTM Warm up as needed before completing the following workload every minute on the minute for 10:00 3 x Handstand Push-ups Notes: Athletes who have strict handstand push-ups should be working on efficiently connecting kipping handstand push-ups. Athletes who are working towards full ROM should be working their current level of progression. "Bambi" Complete for time 1 round of 30 x 'American' KB Swings (24/16) 30 x Ring Dips 30 x Toes-2-Bar Followed by... 2 x Turkish Get-ups (1L/1R) Then... 2 rounds of 15 x 'American' KB Swings (24/16) 15 x Ring Dips 15 x Toes-2-Bar Followed by... 2 x Turkish Get-ups (1L/1R) Then... 3 rounds of 10 x 'American' KB Swings (24/16) 10 x Ring Dips 10 x Toes-2-Bar Followed by... 2 x Turkish Get-ups (1L/1R) Notes: After completing each section of the workout (after 1 round of all 30 reps, 2 rounds of 15, and 3 rounds of 10 reps) athletes will complete 2 x turkish get-ups with their kettlebell. Post times to comments.
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03.30.2015

10480627_852741354771865_3716392379196772301_nAnnouncements: Our April on-ramp begins Tuesday April 7th at 6:00pm Warm-up Drills I. Row 2:00 II. 15.5 Workout Review/Warm-up III. Individual Mobility "Workout 15.5" 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Notes: This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories you will move to the barbell for 27 thrusters, then back to the rower for the round of 21, and so forth. Each time you return to the rower you or your judge must reset the monitor to zero before rowing. Every second counts in this workout. Your score will be the time it takes to complete all 144 repetitions. There is no time cap for this workout. This workout ends when the final rep of the thruster is locked out overhead. Time will be recorded in full seconds. Do not round up. If you finish in 9:25.7, your score is 9:25.
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03.27.2015

11025233_844893405556660_5354559547059454822_nHappy Birthday Coach Luke! Announcements: Our March Free Intro/Bring-a-Friend workout is this Saturday (3/28) at 10:00am. Open Gym will run from 8:30am-10:00am. Tell your friends!! Warm-up Drills I. Speed Rope 2:00 II. 6:00 Partner Warm-up III. Mobility Impact/Focus: Turkish Get-up Complex Warm up as needed before completing the following complex. Turkish Get-up + 3 x Overhead Squat Notes: Athletes will have 5 attempts to achieve the highest weight possible for this complex. Post loads to comments. "Dirty Thirty" For time 30 x Box Jumps (24/20) 30 x Jumping Pull-ups 30 x KB Swings (24/16) 30 x Walking Lunges 30 x Knees-2-Elbows 30 x Push Press (45/35) 30 x Back Extensions 30 x Wallball (20/14) 30 x Burpees 30 x Double unders Post times to comments.
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03.26.2015

11014810_852741868105147_173618863647064689_nAnnouncements: Our March Free Intro/Bring-a-Friend workout is this Saturday (3/28) at 10:00am. Open Gym will run from 8:30am-10:00am. Tell your friends!! Warm-up Drills I. 8:00 Dynamic Warm-up Jog -> Run High Knees Shuffle Grape Vine Pike Walk Tumbling Etc… II. Mobility Impact/Focus: Push/Split Jerk Warm up using 3 sets x 5 reps before completing the following workload. Push/Split Jerk 2-2-2-2-2 Post loads to comments. "Metacognition" Complete for time Row 1000m Then 5 rounds of 5 x Deadlift (275/185) 10 x Burpees Post times to comments.
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03.25.2015

11034897_852738981438769_8808895364513343728_nAnnouncements: Our March Free Intro/Bring-a-Friend workout is this Saturday (3/28) at 10:00am. Open Gym will run from 8:30am-10:00am. Tell your friends!! Warm-up Drills I. 8:00 AMRAP of Sprint 200ft 10 x KB Swings (24/16) 10 x Goblet Squats III. Mobility Impact/Focus #1: Snatch Following movement review/warm-up complete the following workload. Increase weights as form allows. Snatch 1-1-1-1-1 Post loads to comments. Impact/Focus #2: Front Squat EMOTM Warm-up as needed (3 sets x 5 reps) before completing the following workload every minute on the minute for 8:00. 2 x Front Squats Notes: Athletes should plan to increase weight each set. "CFNE Bulletproof Shoulders" Today we will be reviewing the Bulletproof Shoulder routine in class. This is a shoulder building routine that athletes can be completing after class a few times a week. VIDEO DEMO HERE
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03.24.2015

FullSizeRender-5Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 5 x Ring Rows 7 x Hollow Rocks 10 x Wallball (20/14) III. Mobility Impact/Focus: Pull-up EMOTM Warm-up as needed before completing the following workload every minute on the minute for 12:00. 5 x Pull-ups Notes: Looking for an additional challenge? Chest-2-Bar Pull-ups will suffice. During this time athletes should be working on connecting kipping pull-ups (butterfly or gymnastics). Athletes that are not yet at kipping pull-ups should scale appropriately for a challenging workload. "GHD Annie" 50-40-30-20-10 reps of Double-unders GHD Sit-ups Post times to comments.
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03.23.2015

IMG_3600CrossFit New Hampshire's support of Mark and Samy during the first annual SleepOut event was beyond what we could have hoped for. CFNH successfully raised $1350.00 for Child & Family Services of New Hampshire (a private non-profit organization) and effectively assisted in increasing public awareness of homeless youth in the greater Manchester area. We can not thank everyone enough for making our participation in the SleepOut a truly empowering experience. Ashley's promotional social media skills coupled with the incredible generosity of our CrossFit New Hampshire athletes is something that Mark and I were proud to represent. There is a sense of wonderful motivation that comes from seeing so many people contribute selflessly to this worthy and important cause. THANK YOU, CROSSFIT NEW HAMPSHIRE. Warm-up Drills I. Row 2:00 II. 15.4 Workout Review/Warm-up III. Individual Mobility "Workout 15.4" Complete as many reps as possible in 8 minutes of 3 x Handstand Push-ups 3 x Cleans (185/125lbs) 6 x Handstand Push-ups 3 x Cleans (185/125lbs) 9 x Handstand Push-ups 3 x Cleans (185/125lbs) -- 12 x Handstand Push-ups 6 x Cleans (185/125lbs) 15 x Handstand Push-ups 6 x Cleans (185/125lbs) 18 x Handstand Push-ups 6 x Cleans (185/125lbs) -- 21 x Handstand Push-ups 9 x Cleans (185/125lbs) 24 x Handstand Push-ups 9 x Cleans (185/125lbs) 27 x Handstand Push-ups 9 x Cleans (185/125lbs) -- Etc., adding 3 reps to the Handstand Push-ups each round, and 3 reps to the Cleans every 3 rounds. Notes: Prior to starting this workout each athlete will need to stand against the wall and measure and mark their foot line for the handstand push-ups (details to the left). At the call of “3-2-1 … go,” the athlete will kick up into a handstand and perform handstand push-ups. Once 3 handstand push-up reps are complete they will move to the barbell for 3 cleans, then back to the wall for 6 handstand push-ups, then 3 cleans, etc. Each round, the number of repetitions of the handstand push-ups will increase by 3. After every 3 rounds, the number of clean reps will increase by 3. Athletes will continue following this pattern for as many reps as possible within the 8 minutes. Your score will be the total number of repetitions completed before the 8-minute time cap. Tiebreak In this workout, we are using a special tiebreak method. Time should be marked after every third set of cleans (the last set before increasing the clean reps), i.e., after the third set of 3 cleans, after the third set of 6 cleans, after the third set of 9 cleans, etc. Whichever occurred last will be your tiebreak score. For example, a male athlete finishes 5 handstand push-ups in the round of 24 reps for a total of 125 reps. During his workout he finished his third set of 3 cleans at 1:31 and his third set of 6 cleans at 5:25. In this case, he will submit 125 reps for his score and also enter 5:25 as his time in the tiebreak field. This athlete would be ranked above someone who got 125 reps and a tiebreak time of 6:00, but below someone with 125 reps and a tiebreak time of 5:15. All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up. For Scaled options there is no tiebreak. Post scores to comments/submit to the CrossFit Games site HERE.
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3.20.2015

SleepoutCRDRISEwidget-54908d4adc916Announcement: Tonight Samy and Mark will be participating in Child & Family Services Sleepout 2015 to help raise money and awareness for Manchester's homeless youth and representing the CFNH community. Today is the deadline to Donate towards the cause if you are interested. Donate HERE Warm-up Drills I. Row 2:00 II. 6:00 AMRAP of 5 x Pull-ups 7 x Medicine Ball Cleans (40/20) 10 x Hollow Rocks III. Mobility Impact/Focus: Row Intervals Complete the following row intervals. Row 600m Rest 1:00 Row 500m Rest 1:00 Row 400m Rest 1:00 Row 300m Rest 1:00 Row 200m Rest 1:00 Row 100m "Impetuosity" Complete for time 10-9-8-7-6-5-4-3-2-1 reps x Reverse Wallball (20/14) 10-9-8-7-6-5-4-3-2-1 reps x Pull-ups Post times to comments.
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03.19.2015

DSC_0402Warm-up Drills I. 8:00 Dynamic Warm-up Jog -> Run High Knees Shuffle Grape Vine Pike Walk Tumbling Etc... II. Mobility Impact/Focus: Walking Lunges Warm up as needed before completing the following workload. 50ft x Max Walking Lunges (Front Rack) Notes: After warm-up athletes will have 3-4 attempts to move the most weight possible for 50ft of walking lunges with the barbell in the front rack. Post loads to comments. "Preparation-H" Tabata x Pistols (one leg per round) Rest :30 Tabata x Toes-2-Bar Rest :30 Tabata x Box Jumps (24/20) Rest 1 minute Tabata x Ring Push-ups Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement. Post scores to comments.
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03.18.2015

IMG_7253Warm-up Drills I. Run 2:00 II. 6:00 Dynamic Mobility 25ft Duck Walk (PVC Overhead) 25ft Crab Walk 25ft Bear Crawl 25ft Spider Lunges 25ft Inchworms 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Overhead Squat 1-1-1-1-1 Warm up as needed (3 sets x 5 reps) before completing the workload below. Overhead Squat 1-1-1-1-1 Post loads to comments. Impact/Focus #2: DB Row Work through the following workload using perfect technique. Increase weights with each set. DB Row 4x10 WOD 5-10:00 Metabolic Conditioning Skill Development Using as many sets as necessary, accumulate 3:00 of L-sit Hold
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03.16.2015

11021067_835646716481329_53498475141006869_nWarm-up Drills I. Speed Rope 3:00 II. 15.3 Workout Review/Warm-up III. Individual Mobility "Workout 15.3" Complete as many rounds and reps as possible in 14 minutes of: 7 x Muscle-ups 50 x Wall-ball Shots 100 x Double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Notes: This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round. Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below). Tiebreak In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders. For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00. For Masters and Teens, this workout is completed in reverse order, and their tiebreak time will be the point at which they completed their last wall-ball shot. For Scaled options there is no tiebreak. Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.
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03.13.2015

DSC_0832Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 7 x KB Deadlift (24/16) 7 x SDLHP 7 x KB Swings III. Mobility Impact/Focus: Deadlift 3-3-3-3-3 Warm up as needed (3 sets x 5 reps) before completing the workload below. Deadlift 3-3-3-3-3 Post loads to comments. "Apogee" Complete 21-15-9 reps of KB/DB Push Press (24/16)(50/35) Box Jumps (24/20) Ring Rows Post times to comments. Skill Development Muscle-up Transition Review
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03.12.2015

10407919_844668745579126_7450480950808357487_nWarm-up Drills I. Run 2:00 II. 2-3 rounds of 6 x DB Push Press (3L/3R) 8 x Hindu Push-ups 10 x Hollow Rocks III. Mobility Impact/Focus: Weighted Dips Warm-up as needed (3 sets x 5 reps) before working through your current level of progression with ring dips. I. Weighted Ring Dips 5-4-3-2-1 II. Ring Dips 5-5-5-5-5 IIIa. Modified Ring/Static Dips 5-5-5-5-5 IIIb. Ring Support Hold 5 x :20 hold Notes: Athletes still developing strict ring dips should complete option 3. These movements will be completed as a superset, meaning the athlete will complete their set of 5 x Modified Dips followed by a :20 hold of ring support. Rest 1-1:30 between efforts. Post loads to comments. "Spiritual Displacement" Complete for time 60 x Calorie Row 50 x Weighted Anchored Abmat Sit-ups (20/14) 40 x Medicine Ball Cleans (20/14) 30 x Power Snatch (75/55) 20 x Windshield Wipers (75/55)(2ct) 10 x Renegade Rows (50/35) Notes: This workout will have a Strict 15:00 Time Cap. Abmat sit-ups should be performed with feet anchored with dumbbells that will be used for renegade rows. Get some freaks! Post times to comments.
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03.11.2015

11065714_844686548910679_4323105117736408287_nWarm-up Drills I. Row 2:00 II. 6:00 AMRAP 100ft Medicine Ball Toss (Reverse) 100ft Medicine Ball Toss (Forward) 10 x Medicine Ball Clean III. Mobility Impact/Focus #1: Power Clean EMOTM Warm up as needed before completing the workload every minute on the minute for 12:00. 1 x Power Clean + Push Jerk Notes: Athletes should aim to increase weights every 2-3 reps. Post loads to comments. Impact/Focus #2: Front Squat 2-2-2-2-2 Warm up (3 sets x 5 reps) before completing the workload below. Front Squat 2-2-2-2-2 (Increasing) Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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03.10.2015

11046306_844670302245637_3168704741631971323_nWarm-up Drills I. Tabata Speed Rope II. 2 rounds of 7 x Deadlifts (45/30lbs) 7 x Hang Cleans (45/30lbs) 7 x Front Squats (45/30lbs) 7 x Push Press (45/30lbs) III. Mobility Impact/Focus: Handstand Push-ups 5-5-5-5-5 Complete one of the following workloads based on your current progression for Handstand Push-ups. Repetitions are to be completed with strict range of motion. I. Deficit Handstand Push-ups 5-5-5-5-5 II. Handstand Push-ups 5-5-5-5-5 III. Negative Handstand Push-ups 5-5-5-5-5 “Stockholme Syndrome" Complete as many rounds as possible in 20:00 of 200m Run 7 x Thrusters (115/75lbs) Max Reps x Double-unders Notes: Every time a set of Single/Double-unders reaches failure begin a new round with 200m of Running. Post total rounds completed and lowest number of consecutive Double-unders to comments.
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03.09.2015

11010596_842018102510857_8237030409435890932_nWarm-up Drills I. Row 2:00 II. 15.2 Workout Review/Warm-up III. Individual Mobility "Workout 15.2" Every 3 minutes for as long as possible complete: From 0:00-3:00 2 rounds of: 10 x Overhead Squats (95/65) 10 x Chest-to-bar Pull-ups From 3:00-6:00 2 rounds of: 12 x Overhead Squats (95/65) 12 x Chest-to-bar Pull-ups From 6:00-9:00 2 rounds of: 14 x Overhead Squats (95/65) 14 x Chest-to-bar Pull-ups Etc., following same pattern until you fail to complete both rounds Notes: Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total. Time Bonus This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete. Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete. For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
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03.06.2015

10676289_842018315844169_4046820114603595553_nAnnouncement: We will be running heats of the 15.2 Open workout on Saturday at 9:30 and 10:30am for those that are not able to complete the workout Monday during normal classes. Warm-up Drills I. Row 750m II. 6:00 AMRAP of 5 x Pull-ups 7 x Medicine Ball Cleans 10 x Plank Shoulder Taps III. Mobility Impact/Focus: Kipping Review We will be spending some time covering various kipping techniques for pull-ups. Athletes will be given progressions and skill work and homework that should be a focus post-workout throughout the week. 1. Kipping Pull-up Review 2. Ring Support Review "Positive Combustion" Complete 10-15-20 reps of 'American' KB Swings (32/24) Walking Lunges (Goblet)(32/24) Lateral Burpees Post times to comments.
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03.05.2015

FullSizeRender-3Warm-up Drills I. Run 2:00 II. 2-3 rounds of 4 x Turkish Get-ups (2L/2R) 8 x 'American' KB Swings 10 x Goblet Squats III. Mobility Impact/Focus: Turkish Get-ups Warm-up as needed (3 sets x 3 reps) before completing the workload below. Turkish Get-up 1-1-1-1-1-1-1 Notes: Each complete set includes a completed repetition on both the left and right arm. Increase weights with each set. Post loads to comments. "Sagittal Plane" Complete for time 10-8-6-4-2 x Power Clean (155/115) 21-18-15-12-9 x GHD/Abmat Sit-ups 21-18-15-12-9 x Wallball (20/14) Post times to comments.
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03.04.2015

10989229_835646443148023_169612521349490688_nWarm-up Drills I. Row 2:00 II. 6:00 Dynamic Mobility 25ft Duck Walk (PVC Overhead) 25ft Crab Walk 25ft Bear Crawl 25ft Spider Lunges 25ft Inchworms 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Snatch Work Warm-up as needed before completing the following workload. 3x2 Hang Snatch 3x2 Snatch 3x3 Overhead Squat Notes: Prescribed workout is sets x reps. Technique over weight is focus today. Post loads to comments. Impact/Focus #2: Front Squat Work through the following sets of Front Squat using the percentage based sets outlined below. To determine loads multiply 1RM by .9 with percentages being derived from the resulting number. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 3 x 70% 3 x 80% 3 x 90% 1-Rep Maximum/Percentage Calculator Post sets/reps/loads to comments. Row Intervals Complete 6 rounds of Row 1:00/Rest :30 Post total meters to comments.
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03.03.2015

DSC_0157Announcements: March On-Ramp begins Tonight at 6:00pm! Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of 5 x Hindu Push-ups 7 x Hollow Rocks 10 x Wallball (20/14) III. Mobility Impact/Focus: Flight Simulator Hazard Complete the following pyramid of Double-unders as many times as possible against a 12:00 Running Clock: 5-10-15-20-25-20-15-10-5 Notes: Complete each rung on the ladder unbroken before moving on. PENALTY: Each time a set is broken before completion, complete 5 x Burpees (no push-up). All the way up and down is a complete evolution. Post rounds completed to comments. "JT" Complete 21-15-9 reps of Handstand Push-ups Ring Dips Push-ups Post times to comments. Skill Development 3x15 Back Extensions
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03.02.2015

FullSizeRender-2Announcements: March On-Ramp begins Tuesday March 3rd at 6:00pm! Warm-up Drills I. Row 2:00 II. 15.1 Workout Review/Warm-up III. Individual Mobility "Workout 15.1" Complete as many rounds and reps as possible in 9 minutes of: 15 x Toes-to-bars 10 x Deadlifts (115/75lbs) 5 x Snatches (115/75lbs) "Workout 15.1a" 1-rep-max Clean and Jerk 6-minute time cap

Notes: Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1. Masters, Scaled, and Scaled Masters variations of the workout will be provided on the whiteboard.

These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches. After the last snatch is completed the athlete will move back to the pull-up bar and start their next round.

Your score for Workout 15.1 will be the total number of repetitions completed.

As soon as the clock reaches 9 minutes and Workout 15.1 is complete, Workout 15.1a will begin with the same running clock. The athlete will have from 9:00 to 15:00 to complete Workout 15.1a.

The same barbell must be used for both 15.1 and 15.1a. The athlete must load their own barbell and may not receive assis- tance. Prior to each lift you must state what weight you are about to attempt. Plates smaller than 1⁄2 lb. may not be used. There is no limit to the number of attempts within the 6-minute time limit.

Your score for Workout 15.1a will be the weight (in pounds) that you successfully clean and jerk.

Special Tiebreak Your score for Workout 15.1a will be the weight of your heaviest successful clean and jerk. Scores will be recorded in one pound increments. If there is a tie at the exact same weight, lighter athletes will rank above heavier athletes. The body weight posted on your profile will be the weight used to break your tie, divided into 10-lb. classes; e.g. 180-189, 190-199, 200-209, etc.

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UPCOMING EVENTS

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