The Blog

07.25.2016

IMG_1588Image: Josh running a 9k with a vest in 49:16! H#!! yes!!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight each set, working towards a 5, 3, and 1-rep functional max for the day.

Front Squat 5-5rm-3-3rm-1-1rm

Post rep records to comments.

“Cherry Pomegranate Returns”
Complete as many rounds/reps as possible in 12:00 of
6 x Power Cleans (155/105lbs)
9 x Toes-2-Bar
12 x Box Jumps (24/20”)

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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07.22.2016

FullSizeRender-46Congratulations to our July on-ramp graduates Mark and Dino. Please welcome them to our community! They’ll be slaying workouts along side you soon.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
25ft x Waiters Walk
10 x Suitcase Deadlift (5L/5R)
10 x Sumo Deadlift High Pull
III. Mobility

Impact/Focus: Sumo Deadlift
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Sumo Deadlift.

Sumo Deadlift 5-5-5-5-5

Post loads to comments.

“A Nabisco Treat”
Complete 5 rounds (:30 Work/:15 Rest) for max reps at each station.
Overhead Squat (95/65)
Push-ups
Lunges
Abmat Sit-ups
Rest 1:00

Post total reps per movement to comments.

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07.21.2016

Screen Shot 2016-07-20 at 10.37.34 PMWarm-up Drills
I. Run 400m
II. 2-3 rounds of
:15 x Ring Support
5 x Ring Rows
10 x Thrusters (45lbs)
III. Mobility

“Fran”
21-15-9 reps for time of
Thruster (95/65lbs)
Pull-ups

Notes: Compare to 06.02.2015 linked HERE.

Post times to comments.

Skill Development: Row Intervals
Complete the following row intervals.
Row 500m
Rest 1:00
Row 400m
Rest 1:00
Row 300m
Rest 1:00
Row 200m
Rest 1:00
Row 100m

Post times to comments.

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07.20.2016

IMG_9595

Congratulation to Jeff for completing the Runner’s World Classic this past weekend. This involved him completing a 5K and 10K on Saturday, and then a half marathon on Sunday. What an accomplishment, we’re proud of you.

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Power Clean
5 x Press
III. Mobility

Impact/Focus #1: Power Clean Singles EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 10:00.

1 x Power Clean

Notes: Athletes should increase weight for as long as possible.

Post loads to comments.

Impact/Focus #2: Barbell Row
Warm up as needed before completing the following workload for Barbell Row.

Barbell Row 5-5-5-5-5-5

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
Mobilize and prepare for Thursday’s glory!

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07.18.2016

Screen Shot 2016-07-13 at 11.02.47 PMWarm-up Drills
I. Run 200m
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus: Ring Dips
Warm-up as needed (3 sets x 5 reps) before working through your current level of progression with ring dips.
Part I
I. Weighted Ring Dips 5-4-3-2-1
II. Ring Dips 5-5-5-5-5
III. Modified Ring/Static Dips 5-5-5-5-5

Post scores to comments.

“Metabolic Conditioning”
For time
Run 800m
Then…
3 rounds of
10 x Power Snatch (95/65lbs)
15 x Wallball (20/14lbs)
Run 200m
Then…
50 x V-ups
50 x GHD/Abmat Sit-ups

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)

II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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07.18.2016

FullSizeRender-45Warm-up Drills
I. Run 400m
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Hollow Rocks
10 x Walking Lunges
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before working to establish a 3-rep maximum for Front Squat.

Front Squat 3-3-3-3-3RM

Post loads to comments.

“Ruminant”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Push Press (115/75)
Slamball (40/20)

Post times to comments

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07.15.2016

IMG_9391Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Overhead Squat (PVC)
III. Mobility

Impact/Focus: Snatch Triples
Warm-up as needed (3 sets x 5 reps recommended) before completing the following workload for Snatch.

Snatch 3-3-3-3-3

Post loads to comments.

“Bergeron Beep Test” (Courtesy CFNE)
Complete the following every minute on the minute, for as long as possible
7 x Thrusters (75/55)
7 x Pull-ups
7 x Burpees

Notes: Minimum work requirement is 10 rounds. If you are unable to complete 10 rounds, rest as needed and continue till 10 rounds are completed.

Post rounds completed or time for 10 rounds to comments.

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07.14.2016

Screen Shot 2016-07-13 at 10.49.07 PM

“In every age, no matter how cruel the oppression carried on by those in power, there have been those who struggled for a different world. I believe this is the genius of humankind, the thing that makes us half divine: the fact that some human beings can envision a world that has never existed.”–Anne Braden

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Push/Split Jerk Doubles
Warm up as needed before completing the following workload of Push/Split Jerk.

Push/Split Jerk 2-2-2-2-2

Notes: Increase weight across sets with an emphasis on technique over maximum possible load.

Post loads to comments.

“Kilo-Hill”
For time
10 x American KB Swings (24/16kg)
1 x Sandbag Sprint
15 x American KB Swings (24/16kg)
1 x Sandbag Sprint
20 x American KB Swings (24/16kg)
1 x Sandbag Sprint
25 x American KB Swings (24/16kg)
1 x Sandbag Sprint
20 x American KB Swings (24/16kg)
1 x Sandbag Sprint
15 x American KB Swings (24/16kg)
1 x Sandbag Sprint
10 x American KB Swings (24/16kg)
1 x Sandbag Sprint

Post scores to comments.

Skill Development
Ring Support Hold: 4 Rounds of (:20 on x :10 rest)
Rest 1:00
Ring Support Hold: 4 Rounds of (:10 on x :05 rest)

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07.13.2016

FullSizeRender-44Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Power Clean (45lbs)
5 x Front Squat
5 x Push Press
5 x Overhead Squat
III. Mobility

Impact/Focus #1: Overhead Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload. Increase weight each set, working towards a 1-rep max for the day.

Overhead Squat 5-5-3-3-1-1

Post loads to comments.

Impact/Focus #2: Power Clean
Warm up as needed (3 sets x 5 reps each) before completing the following workload for Power Clean.

Power Clean 4-4-4-4 (75%)

Notes: Athletes should attempt to complete 4 x Touch N’ Go repetitions; warm-up well in order to facilitate 4 working sets at 75% of a recent 1RM. Reference numbers from 06.07.2016

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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07.12.2016

Screen Shot 2016-07-11 at 11.01.06 PM“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.”
— Robert Heinlein, Time Enough for Love

Warm-up Drills
I. Coach’s Choice
II. Mobility

“Four Fiddies”
For time
Row 50kcal
50 x Handstand Push-ups
50 x Medicine Ball Clean (+Over-Shoulder)
50 x GHD Sit-ups

Post scores to comments.

Skill Development (Post WOD)
4 Rounds for quality of
8 x Barbell Row
4 x Turkish Get-ups (2R+2L)

Notes: Increase weight across both movements per round if possible to ensure a progressively challenging workload. Turkish Get-ups may be executed 2 reps per left side + 2 reps right; OR 1 rep left + 1 rep right + 1 rep left + 1 rep right during each round. Overhand grip for the Barbell Row.

Post scores/loads to comments.

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07.11.2016

13645321_1097869510259047_2212678776297022655_n

Daren showing how we support R.E.D. Friday’s @ CFNH.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Goblet Squats (24/16)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before working to establish a 5-rep maximum for Front Squat.

Front Squat 5-5-5-5-5RM

Post loads to comments.

“Milradian”
Complete 4 rounds for time of
8 x Box Jumps (30/24)(Step Down)
10 x  Pull-ups
16 x KB Snatch (24/16)(8L/8R)

Post times to comments.

Skill Development
5 sets for Quality
10 x Push-ups

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07.08.2016

FullSizeRender-43Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Snatch Grip Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
III. Mobility

Impact/Focus: Snatch Complex
Warm up as needed (3 sets) before working to establish a maximum effort in the following snatch complex.

1 x Power Snatch + 1 x Snatch

Notes: Quality before weight today will be the focus as we’ll be shifting our focus to the full lifts in the coming weeks.

“Project Thunder”
Complete 5 rounds for time of
10 x Deadlift (225/155)
20 x Wallball (20/14)

Post times to comments.

Skill Development
For time
100 x V-ups

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07.07.2016

IMG_0931“And those who were seen dancing were thought to be insane by those who could not hear the music.”–Nietzsche

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Press
Warm up as needed (3 sets x 5 reps) following a movement review, before completing the workload below.

Press 5-4-3-2-1RM

Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Press.

Post loads to comments.

 

“Repeat Offender”
Complete the following for time
Run 400m
30 x Ring Push-ups
30 x Ring Rows
Run 400m
15 x Ring Push-ups
15 x Ring Rows
15 x Ring Push-ups
15 x Ring Rows
Run 400m
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
10 x Ring Push-ups
10 x Ring Rows
Run 400m

Notes: Rx+ may find an additional challenge among the following movement parameters; Set up the rings at a height even with a Box or stack of bumpers so that the torso/body is parallel to the deck at the bottom of the Ring Push-up and at the top of the Ring Row. Quality range of motion is critical for each repetition to count. We will again remind all of our athletes: Time is relative to the quality each athlete is willing to put into their movements during training. Get some, freaks.

Post scores to comments.

Skill Development
I. Mobilize
II. Slay Goats

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07.06.2016

IMG_9113Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Overhead Squat Triples
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 3-3-3-3-3

Post loads to comments.

Impact/Focus #2: Power Clean Doubles
Warm up as needed (3 sets x 3 reps each) before working up to a challenging double for Power Clean.

Power Clean 2-2-2-2-2

Notes: Athletes should attempt to complete 2 x Touch N’ Go repetitions; warm-up well in order to facilitate 5 working sets at 85-90% of a recent 1RM. Reference numbers from 06.07.2016

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

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07.05.2016

IMG_0545“I know not what course others may take; but as for me, give me liberty or give me death!”~Patrick Henry

Blog Article by Donny Shankle: Understanding Misery

ANNOUNCEMENTS:
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. Run 800m
II. 2-3 Rounds for time of
3 x Rope Pulls to Standing
:15 x Handstand Hold (wall)
10 x Air Squats (Wall Therapy)
III. Mobility

“Fetch”
Complete as many Rounds/Reps as possible in 20:00 of
1 x Rope Climb
3 x Handstand Push-ups
5 x Back Squat (*see notes)
15 x GHD Sit-ups

Notes: Back Squat loads should be 70% of last week’s working weight of 3 x 5 Back Squat training (link HERE).

Post rounds completed to comments.

Skill Development
A. 21-15-9 reps/time (seconds) for quality of
Hip & Back Extension
L-sit or Support (Rings or Matador/Static)
B. DB Row: 3 sets of 10 reps, each side, increasing weight as proper form dictates.

Notes: Back Extension, Hip Extension, and Hip & Back Extension demonstration video link found HERE.

Posted in | 6 Comments

07.01.2016

13516155_1092898477422817_6409329466902744723_nANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. Run 200m (Pose Running)
II. 2-3 rounds of
25ft Waiter’s Walk
10 x SDLHP
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk12)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Punctuated Equilibrium”
Complete as many rounds/reps as possible in 7:00 of
Run 200m
10 x Hang Power Cleans (95/65)/10 x Hang Power Snatch (95/65)

Rest 2:00

Complete as many rounds/reps as possible in 7:00 of
Run 200m
10 x Hang Power Cleans (95/65)/10 x Hang Power Snatch (95/65)

Notes: For each round, athletes will alternate between hang power cleans and hang power snatches. Example: Round 1 will be Run 200m and 10 hang power cleans, Round 2 will be Run 200m and 10 hang power snatches.

Post rounds/reps completed for each AMRAP to comments.

Posted in | 3 Comments

06.30.2016

IMG_0890ANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 3 Rounds of
3 x Rope Pulls Supine-to-standing
:20 x Prone Plank
10 x Walking Lunges (Samson)
III. Mobility

Impact/Focus: Ring Dip/Pistol EMOTM
Warm up as needed following movement review.
Complete the following movements every minute on the minute for 12:00. Each minute will be partitioned as :45 seconds for max repetitions possible with :15 seconds for rest/transition.

Odd Minutes: Max Reps of Pistols
Even Minutes: Max Reps of Ring Dips

Post weight used, and reps completed to comments.

“Lucky 21’s”
4 Rounds for time of
9 x Slamball (40/20lbs)
15 x Toes-2-Bars
21 x Wallball (20/14lbs)

Notes: ‘Unbroken’ incentive. Get some, freaks.

Post scores to comments.

Skill Development
I. CFNE Bulletproof Shoulders Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Posted in | 2 Comments

06.29.2016

IMG_8314ANNOUNCEMENTS:
– Saturday July 2nd we will be running heats of a Hero WOD at 9:00 & 10:00am in place of Open Gym. Come do a great workout and get your 4th of July weekend started right!
– We will be Closed Monday July 4th.
– Our July on-ramp starts Tuesday July 5th at 6:00pm. Tell your friends!

Warm-up Drills
I. 8:00 Dynamic Warm-up
Run
High Knees
Butt Kicks
Shuffle
Karaoke
Etc…
II. Mobility

Impact/Focus #1: Overhead Squat
Warm-up as needed (3 sets x 5 reps) before completing the following workload for Overhead Squat.

Overhead Squat 5-5-5-5

Post loads to comments.

Impact/Focus #2: Strict Press
Warm up as needed before completing the following workload for Strict Press.

Strict Press 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Skill Development
3×12 DB Row

Posted in | 4 Comments

06.28.2016

13533304_1035234363199185_9130373907851083642_nWarm-up Drills
I. Coach’s Choice
II. Mobility

“Jackie”
Complete for time
Row 1000m
50 x Thrusters (45/35)
30 x Pull-ups

Notes: Bring the lumber, freaks.

Post scores to comments.

 

 

Skill Development: Turkish Get-ups
Warm-up as needed (3 sets x 3 reps) before completing the following sets/reps of Turkish Get-ups.

Turkish Get-ups:
3R+3L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L

Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 3 at a given weight. Increase weights to a challenging, but not a 1rm attempt workload.

Post loads to comments.

Posted in | 5 Comments

06.27.2016

FullSizeRender-42Congratulations to Heidi, Mike, Abby, Samy, Christin, Luke, Stacy, Josh, Kerri, Dan, and Christine for their performance Sunday at the Power Couple Weightlifting Competition at CrossFit Nashua. You all did amazing and we couldn’t be more proud. Thank you to the rest of the community that showed up to support them!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
7 x Hollow Rocks
7 x Push-ups (CFGS)
10 x Medicine Ball Cleans (40/20)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk12)
Work through the following sets of Back Squat using the percentage based sets outlined below.

To determine loads use 5-rep Back Squat established on 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Bruised?”
5 rounds for time
10 x Power Cleans (135/95)
10 x Burpees

Post times to comments.

Posted in | 6 Comments

06.24.2016

IMG_8179Please welcome the newest members of our community from the June on-ramp. Mike, Adam, Chase, Michelle, Jeremy (not pictured), and Chris (not pictured), will be slaying workouts along side you soon!

ANNOUNCEMENTS:
-This Sunday, June 26th, we have 10 athletes competing at the Power Couple Weightlifting Competition at CrossFit Nashua. The event starts at 9:30am. Prepare to get some, freaks!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Partner Weighted Abmat Sit-ups (20/14)
10 x Partner Rig Toss
10 x Lateral Med Ball Toss
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk11)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Valhalla & Huckleberry”
Complete the following for time in teams of 2 athletes.
100 x Box Jumps (24/20)
100 x Partner Weighted Abmat Sit-ups (20/14)
100 x Front Squats (95/65)
100 x V-ups
100 x Double unders

Notes: Complete the workload in teams of 2. Only one athlete may work at a time. Teams may break up the reps as needed as long as each athlete completes an equal workload (50 reps).

Post times to comments.

Posted in | 4 Comments