As many of you know West Point is a registered name. Therefore, you need permission to use it, even if you want to have a blog. I have been told we have to discontinue the use of West Point in conjunction with CrossFit.
When we started the affiliate we started running the traps to try and get CrossFit started as a cadet club. At this point we have been unsuccessful. We will continue to work this, but we cannot do this without the help of those of you that use this site. If you want to see functional fitness continue to grow we need your help.
Until such time as we are granted permission to use the name West Point we will continue to post our workouts and we will continue to run as normal. The only thing that has changed is the website address so update your bookmarks! We will continue to Forge the Warrior Athlete. See you in the gym. 3, 2, 1...GO!
http://blackandgoldcrossfit.blogspot.com
Friday WOD
For all of those out late last night at the Firstie club...this one is for you. (I'm included in that)
Back Squat/Push Press
Back Squat/Push Jerk
Back Squat/Split Jerk
Front Squat/Push Press
Front Squat/Push Jerk
Front Squat/Split Jerk
Clean and Jerk
Start with an empty bar and add weight each round. Do not rack the bar or put it down in between movements, except between the last split jerk and the clean and jerk. Post final weight to comments.
Back Squat/Push Press
Back Squat/Push Jerk
Back Squat/Split Jerk
Front Squat/Push Press
Front Squat/Push Jerk
Front Squat/Split Jerk
Clean and Jerk
Start with an empty bar and add weight each round. Do not rack the bar or put it down in between movements, except between the last split jerk and the clean and jerk. Post final weight to comments.
Thursday WOD
1 x pull up,10 seconds rest
2 x pull ups, 20 seconds rest
3 x pull ups, 30 seconds rest
4 x pull ups, 40 seconds rest...
For this event the work reps matches the rest period to the power of 10 seconds. Continue until you can no longer complete the number of pull ups straight through (no breaking sets) then repeat your last successful round.
Remember to go all the way down and get your chin above the bar. Avoid chicken necking. Switching grips is authorized.
Post last successful round to comments.
2 x pull ups, 20 seconds rest
3 x pull ups, 30 seconds rest
4 x pull ups, 40 seconds rest...
For this event the work reps matches the rest period to the power of 10 seconds. Continue until you can no longer complete the number of pull ups straight through (no breaking sets) then repeat your last successful round.
Remember to go all the way down and get your chin above the bar. Avoid chicken necking. Switching grips is authorized.
Post last successful round to comments.
Wednesday WOD
Dirty Thirty
As many rounds as possible (ASRAP) in 10 min of the following:
1 x Stairs basement to 4th floor up and down
10 x Push ups
15 x Squats
ASRAP in 10 minutes:
1 x Rope climb to 15 feet
5 x Burpees
10 x Knees to elbows
ASRAP in 10 minutes:
2 x Man makers (30lb dumbbell)
5 x Handstand push ups
10 x Pull ups
Rest 2 minutes between each 10 minute round.
For demo of a man maker see link below.
http://www.crossfitsantacruz.com/crossfit_santa_cruz/files/A-Ron2.m4v
No warm up tomorrow. Just a light stretch and get to it.
Post total number of complete rounds to comments.
As many rounds as possible (ASRAP) in 10 min of the following:
1 x Stairs basement to 4th floor up and down
10 x Push ups
15 x Squats
ASRAP in 10 minutes:
1 x Rope climb to 15 feet
5 x Burpees
10 x Knees to elbows
ASRAP in 10 minutes:
2 x Man makers (30lb dumbbell)
5 x Handstand push ups
10 x Pull ups
Rest 2 minutes between each 10 minute round.
For demo of a man maker see link below.
http://www.crossfitsantacruz.com/crossfit_santa_cruz/files/A-Ron2.m4v
No warm up tomorrow. Just a light stretch and get to it.
Post total number of complete rounds to comments.
Tuesday WOD
Elizabeth
For time.
21-15-9 reps of:
135lb Clean
Ring Dips
Post time to comments:
Remember a proper clean receives the bar in the full squat position. If you catch it in anything short of that, you must go to the squat position before standing up. The clean in complete when you are standing at full extention with the bar in the racked position. When you start getting tired watch your form!
If you can do 3-5 135lb cleans in a row, do not scale this. You can't get stonger if you don't work the weight.
For time.
21-15-9 reps of:
135lb Clean
Ring Dips
Post time to comments:
Remember a proper clean receives the bar in the full squat position. If you catch it in anything short of that, you must go to the squat position before standing up. The clean in complete when you are standing at full extention with the bar in the racked position. When you start getting tired watch your form!
If you can do 3-5 135lb cleans in a row, do not scale this. You can't get stonger if you don't work the weight.
Monday WOD
Due to the limited number of rowing machines we will have to stagger the starts on this one. As soon as you get to the gym start warming up and get to it.
Warm up in '62 room. I will go get the dumbbells ready in the 3rd floor weight room. 185lb straight bar dead lift will sub if there are not enough 85lb dumbbells.
For time:
1000m row then,
21 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
500m row then,
15 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
250m row then,
9 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
Post time to comments.
Warm up in '62 room. I will go get the dumbbells ready in the 3rd floor weight room. 185lb straight bar dead lift will sub if there are not enough 85lb dumbbells.
For time:
1000m row then,
21 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
500m row then,
15 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
250m row then,
9 reps of:
85lb Dumbbell dead lift
35lb Dumbbell walking lunge
35lb Dumbbell thrusters
Post time to comments.
Friday WOD
Dog ate my Shorts
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
25lb weighted pull ups
35lb Dumbbell snatch
Post time to comments.
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
25lb weighted pull ups
35lb Dumbbell snatch
Post time to comments.
Thursday WOD
Tommy V
For time:
21 x Thrusters (115lb Barbell or 50lb Dumbbell)
9 x Rope climb (15 feet)
15 x Thrusters
6 x Rope climb
9 x Thrusters
3 x Rope climb
The red mark on the ropes in Hayes Gym is 15 feet. ACU or Warm up pants are authorized to prevent rope burn.
Post time to comments.
Check out this link. It's an article from May 2008 Muscle and Fitness Magazine.
http://www.muscleandfitness.com/training/157?page=1
For time:
21 x Thrusters (115lb Barbell or 50lb Dumbbell)
9 x Rope climb (15 feet)
15 x Thrusters
6 x Rope climb
9 x Thrusters
3 x Rope climb
The red mark on the ropes in Hayes Gym is 15 feet. ACU or Warm up pants are authorized to prevent rope burn.
Post time to comments.
Check out this link. It's an article from May 2008 Muscle and Fitness Magazine.
http://www.muscleandfitness.com/training/157?page=1
Wednesday WOD
For weight:
Front Squat
5 x 5 x 5 x 5 x 5
Post loads to comments.
Send a note to Major Maxwell if you want a shirt.
Front Squat
5 x 5 x 5 x 5 x 5
Post loads to comments.
Send a note to Major Maxwell if you want a shirt.
Tuesday WOD
Murph
For time:
Run 1 mile then,
100 x Pull ups
200 x Push ups
300 x Squats
Run 1 mile.
Pull ups, push ups and squats can be done in any order as long as you complete the number of reps listed prior to running second mile.
Meet in '62 room for warm up. We will run the mile on the treadmills (use at least 1-2 degrees of incline) then move to Hayes gym for the pull ups, push ups, and squats and back to treadmills for final mile.
Post time to comments. If you run a different route than the treadmills post that as well.
For time:
Run 1 mile then,
100 x Pull ups
200 x Push ups
300 x Squats
Run 1 mile.
Pull ups, push ups and squats can be done in any order as long as you complete the number of reps listed prior to running second mile.
Meet in '62 room for warm up. We will run the mile on the treadmills (use at least 1-2 degrees of incline) then move to Hayes gym for the pull ups, push ups, and squats and back to treadmills for final mile.
Post time to comments. If you run a different route than the treadmills post that as well.
Monday WOD
"The Chief"
Max rounds in 3 minutes of:
3 x 135 pound Power cleans
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles to comments.
Max rounds in 3 minutes of:
3 x 135 pound Power cleans
6 x Push-ups
9 x Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles to comments.
Friday WOD
Meet at the track.
"Sprint" Helen
Five rounds of:
Run 400m
12 x Ring Pull ups
21 x 55 lb Kettle bell swings
Rest 2 minutes between each round.
Your score is determined by your slowest round.
If you have rings, kettle bells, or dumb bells bring them with you to the track.
Post score to comments.
"Sprint" Helen
Five rounds of:
Run 400m
12 x Ring Pull ups
21 x 55 lb Kettle bell swings
Rest 2 minutes between each round.
Your score is determined by your slowest round.
If you have rings, kettle bells, or dumb bells bring them with you to the track.
Post score to comments.
Thursday WOD
Power Meeting
For Time:
115 lb Push press x 21-18-15-12-9-6-3
Burpee box jump x 3-6-9-12-15-18-21
Alternate between exercises. For example first round is 21 x PP/3 x BBJ, second round 18 x PP/6 x BBJ etc...
Post time to comments.
For Time:
115 lb Push press x 21-18-15-12-9-6-3
Burpee box jump x 3-6-9-12-15-18-21
Alternate between exercises. For example first round is 21 x PP/3 x BBJ, second round 18 x PP/6 x BBJ etc...
Post time to comments.
Wednesday WOD
For time:
Run 5k.
Post time to comments.
Compare to: http://crossfitwestpoint.blogspot.com/2008/09/monday-wod_28.html
Run 5k.
Post time to comments.
Compare to: http://crossfitwestpoint.blogspot.com/2008/09/monday-wod_28.html
Tuesday WOD
Isabel
For Time:
135 lb Snatch x 30 reps
Use the weight that you need to use to complete the workout.
Post time and load to comments.
Add the Burgener Warm up with a 45lb bar (see video link below) to regular warm up.
http://media.crossfit.com/cf-video/CrossFit_BurgCleanInstruction1.mov
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv
For Time:
135 lb Snatch x 30 reps
Use the weight that you need to use to complete the workout.
Post time and load to comments.
Add the Burgener Warm up with a 45lb bar (see video link below) to regular warm up.
http://media.crossfit.com/cf-video/CrossFit_BurgCleanInstruction1.mov
http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv
Monday WOD
The Bear
For weight:
5 rounds of 7 x the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Weight can only hit the floor at the beginning of the power clean. The only authorized rest positions are in the hang, racked in front squat/clean position, or on the back. If the you put the weight down, even to re-grip, the set does not count.
Increase load each round.
See below for video demo.
For weight:
5 rounds of 7 x the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
Weight can only hit the floor at the beginning of the power clean. The only authorized rest positions are in the hang, racked in front squat/clean position, or on the back. If the you put the weight down, even to re-grip, the set does not count.
Increase load each round.
See below for video demo.
Friday WOD
For time:
7 rounds of:
10 x 75lb Sumo dead lift high pull
10 x Ring dips (sub 3 for 1 bar dips)
Post time to comments.
7 rounds of:
10 x 75lb Sumo dead lift high pull
10 x Ring dips (sub 3 for 1 bar dips)
Post time to comments.
Wednesday WOD
For time:
50 x box jumps
5 x muscle ups
40 x box jumps
5 x muscle ups
30 x box jumps
5 x muscle ups
20 x box jumps
5 x muscle ups
10 x box jumps
5 x muscle ups
If you have rings bring them. Use a 24" box. Remember full extention at the top of the box jump.
Sub for muscle ups is 3 pull ups and 3 bar dips. If you can do jumping muscle ups sub those instead.
50 x box jumps
5 x muscle ups
40 x box jumps
5 x muscle ups
30 x box jumps
5 x muscle ups
20 x box jumps
5 x muscle ups
10 x box jumps
5 x muscle ups
If you have rings bring them. Use a 24" box. Remember full extention at the top of the box jump.
Sub for muscle ups is 3 pull ups and 3 bar dips. If you can do jumping muscle ups sub those instead.
Forgot this with the earlier post...but t-shirts are coming. Here is what they look like.
Tuesday WOD
Three rounds for time of:
20 x 75lb Thruster
15 x 55lb Kettle bell/dumb bell swings
12 x Pull ups
8 x Burpees
Post time to comments.
20 x 75lb Thruster
15 x 55lb Kettle bell/dumb bell swings
12 x Pull ups
8 x Burpees
Post time to comments.
Monday WOD
This weeks workouts were done by CDT Dan Hogan enjoy.
As many rounds as possible in 20 minutes of:
15 x 95lb Deadlift
10 x 95lb Back Squat
5 x 95lb Overhead Squat
Post number of rounds to comments.
Army Ten Miler runners...rest.
As many rounds as possible in 20 minutes of:
15 x 95lb Deadlift
10 x 95lb Back Squat
5 x 95lb Overhead Squat
Post number of rounds to comments.
Army Ten Miler runners...rest.
Friday WOD
As many rounds as possible in 20 minutes of:
15 x Deadlift (BW)
9 x Pull ups
21 x Dumb bell push press (35 lb)
Post number of rounds to comments.
15 x Deadlift (BW)
9 x Pull ups
21 x Dumb bell push press (35 lb)
Post number of rounds to comments.
Thursday WOD
Run South Dock to Stoney for time:
Route: Start at north end of train station. Run up South Dock Hill, continue on Mills Road to AOG-Alumni Building, turn left on Howze Place. Veering right, run between Hollider Center and practice field, run behind Michie Stadium and up hill to first left turn into Stoney Lonesome Housing I (Continental Road) Continue through Stoney Lonesome Housing until you reach Machin Place on your left and Lamb Place on your right.
Sorry for the late post, been at the range all day.
Route: Start at north end of train station. Run up South Dock Hill, continue on Mills Road to AOG-Alumni Building, turn left on Howze Place. Veering right, run between Hollider Center and practice field, run behind Michie Stadium and up hill to first left turn into Stoney Lonesome Housing I (Continental Road) Continue through Stoney Lonesome Housing until you reach Machin Place on your left and Lamb Place on your right.
Sorry for the late post, been at the range all day.
Wednesday WOD
LYNNE (+)
5 rounds of:
Bench Press (BW) (max reps)
Pull-ups (max reps)
Back Squat (BW) (max reps)
2 min rest between rounds
Post reps to comments.
5 rounds of:
Bench Press (BW) (max reps)
Pull-ups (max reps)
Back Squat (BW) (max reps)
2 min rest between rounds
Post reps to comments.
Tuesday WOD
For load:
Deadlift
3 x 3 x 3 x 3 x 3 reps.
Post load to comments.
Also, MAJ Maxwell is looking to make a T-shirt order. Need you to post to comments or send him an email if you are going to want a shirt. We will have the final design shortly but I think they are going to be pretty sweet.
Deadlift
3 x 3 x 3 x 3 x 3 reps.
Post load to comments.
Also, MAJ Maxwell is looking to make a T-shirt order. Need you to post to comments or send him an email if you are going to want a shirt. We will have the final design shortly but I think they are going to be pretty sweet.
Monday WOD
Meet in front of Arvin.
Run 5k
Route:
Run out to Lee gate through MWR/Subway parking lot. On the way back cut up past the Five Star toward Delafield Pond go past the Jewish Chapel and finish back at the parking lot.
Run 5k
Route:
Run out to Lee gate through MWR/Subway parking lot. On the way back cut up past the Five Star toward Delafield Pond go past the Jewish Chapel and finish back at the parking lot.
Friday WOD
For time:
400m walking lunge
then,
10-9-8-7-6-5-4-3-2-1 reps of:
Body weight bench press
Pull ups
Post time to comments.
400m walking lunge
then,
10-9-8-7-6-5-4-3-2-1 reps of:
Body weight bench press
Pull ups
Post time to comments.
Thursday WOD
Meet at track:
6 rounds:
400m run
Time each round individually, slowest time is your score.
Rest 3 minutes between rounds.
Post time to comments.
6 rounds:
400m run
Time each round individually, slowest time is your score.
Rest 3 minutes between rounds.
Post time to comments.
Wednesday WOD
As many rounds in 20 minutes of:
15 x 45lb overhead squats
10 x knees to elbows
5 x handstand push ups
Post number of rounds to comments.
15 x 45lb overhead squats
10 x knees to elbows
5 x handstand push ups
Post number of rounds to comments.
Saturday Rest
Rest your quads and hamstrings for Pete's sake!!!
Don't forget the Combined Arms Tailgate today!!!
Don't forget the Combined Arms Tailgate today!!!
Tuesday WOD
Josh
For time:
21 x 95lb overhead squats
42 x pull ups
15 x 95lb overhead squats
30 x pull ups
9 x 95lb overhead squats
18 x pull ups
For time:
21 x 95lb overhead squats
42 x pull ups
15 x 95lb overhead squats
30 x pull ups
9 x 95lb overhead squats
18 x pull ups
Monday WOD
Tabata Something Else
20 seconds of work, 10 seconds of rest for 4 minutes of each of the following:
Pull ups
Push ups
Sit ups
Squats
Score by total number of reps
20 seconds of work, 10 seconds of rest for 4 minutes of each of the following:
Pull ups
Push ups
Sit ups
Squats
Score by total number of reps
Friday WOD
For time:
1000m row
followed by
21-15-9
135lb front squat
barbell good mornings
More on T-shirt order: We are taking suggestions on what sort of saying we would want on the back. The front will be a big CFWP logo on a black shirt. Remember, if we do this right, we will be able to sell these things and get some money to buy more equipment. So having the right saying could make all the difference. Here are a couple of suggestions. I like them both but if you have a new or different on please send it in. We can have a nice online vote to determine what we like best. Here at CrossFit West Point we are equal opportunity so, majority wins. Two suggested so far are:
"Beating Navy one WOD at a time"
"Forging Warrior Athletes"
Post suggestions or preferences to comments.
1000m row
followed by
21-15-9
135lb front squat
barbell good mornings
More on T-shirt order: We are taking suggestions on what sort of saying we would want on the back. The front will be a big CFWP logo on a black shirt. Remember, if we do this right, we will be able to sell these things and get some money to buy more equipment. So having the right saying could make all the difference. Here are a couple of suggestions. I like them both but if you have a new or different on please send it in. We can have a nice online vote to determine what we like best. Here at CrossFit West Point we are equal opportunity so, majority wins. Two suggested so far are:
"Beating Navy one WOD at a time"
"Forging Warrior Athletes"
Post suggestions or preferences to comments.
Thursday WOD
Snatch
1-1-1-1-1
T-Shirt Order!!!
To all those interested in T-shirts, we are looking at ordering some shortly. We need to get an interest on how many we should get. Check with your buddies. I'll put a link up to the proposed design shortly. Email me if interested so I can get a feel.
1-1-1-1-1
T-Shirt Order!!!
To all those interested in T-shirts, we are looking at ordering some shortly. We need to get an interest on how many we should get. Check with your buddies. I'll put a link up to the proposed design shortly. Email me if interested so I can get a feel.
Wednesday WOD
Meet at track
Helen
3 rounds for time:
400m run
21 x kettle bell swing (55lb)
12 x ring pull ups
Helen
3 rounds for time:
400m run
21 x kettle bell swing (55lb)
12 x ring pull ups
Monday WOD
Tabata Bottom to Bottom
8 sets of 20 sec of work and 10 seconds of rest for a total of 4 minutes work. Rest is in the bottom of the squat position. Score is lowest number of reps completed in any given round.
8 sets of 20 sec of work and 10 seconds of rest for a total of 4 minutes work. Rest is in the bottom of the squat position. Score is lowest number of reps completed in any given round.
Wednesday WOD
Nate
As many rounds as possible in 20 min of:
2 x muscle ups (sub = 2 x ring pull ups and 2 x ring dips)
4 x hand stand push ups
8 x 70 lb dumb bell swing
Bring rings if you have them.
As many rounds as possible in 20 min of:
2 x muscle ups (sub = 2 x ring pull ups and 2 x ring dips)
4 x hand stand push ups
8 x 70 lb dumb bell swing
Bring rings if you have them.
Tuesday WOD
For Time:
100 Burpees
After some requests, I am moving post times for the next day's workout to 1900. This way everyone has enough time to prep for the following day. If you have issues use the comments tab.
100 Burpees
After some requests, I am moving post times for the next day's workout to 1900. This way everyone has enough time to prep for the following day. If you have issues use the comments tab.
Thursday WOD
Meet at Arvin 0530, 3rd floor weight room.
For time:
75 x push ups
50 x 95 lb sumo dead lift high pull
50 x ring dips
30 x 45 lb weighted pull ups
25 x hand stand push ups
For time:
75 x push ups
50 x 95 lb sumo dead lift high pull
50 x ring dips
30 x 45 lb weighted pull ups
25 x hand stand push ups
Wednesday WOD
Meet at Arvin, 3rd floor weight room.
As many rounds in 20 min of:
15 x 95 lb clean and jerk
Gym loop
As many rounds in 20 min of:
15 x 95 lb clean and jerk
Gym loop
Tuesday WOD
Meet 0530 at South Dock
Cindy
As many rounds in 20 min of:
5 x pull ups
10 x push ups
15 x squats
Cindy
As many rounds in 20 min of:
5 x pull ups
10 x push ups
15 x squats
Monday WOD
0530 Arvin, 3rd Floor weight room
Diane
21-15-9 reps of:
225 Deadlift
Handstand push ups
I will be using the hopper deck for September's workouts (www.thehopperdeck.com). I will pull them and publish them on auto post next week for the whole month. Anyone who wants to adjust the time of post let me know. Trying to keep it late/early so that you can't conveniently decide to sleep in. With a 1AM post at least you have to wake up and make a conscious decision to skip. Remember, every time you miss a WOD, God kills a kitten.
Diane
21-15-9 reps of:
225 Deadlift
Handstand push ups
I will be using the hopper deck for September's workouts (www.thehopperdeck.com). I will pull them and publish them on auto post next week for the whole month. Anyone who wants to adjust the time of post let me know. Trying to keep it late/early so that you can't conveniently decide to sleep in. With a 1AM post at least you have to wake up and make a conscious decision to skip. Remember, every time you miss a WOD, God kills a kitten.
Sunday, Rest Day
Obviously, today was a rest day...if you worked out, good on you. Tomorrow starts a new week of posts. See you at the gym.
Saturday, Rest Day
Today we will rest. If you missed a WOD this week, now is the time to make it up.
Friday WOD
Meet at Arvin 0530 3rd floor weight room.
For Time:
50 x Box Jump Burpees (12-20 inch box)
For Time:
50 x Box Jump Burpees (12-20 inch box)
Thursday WOD
Meet at Arvin 0530, 3rd Floor Weight Room
Complete as many rounds in 20 min of:
10 x 65 lb Thrusters
10 x Pull ups
Complete as many rounds in 20 min of:
10 x 65 lb Thrusters
10 x Pull ups
Wednesday WOD
95 Pound Suck
For time, 21-18-15-12-9 reps of:
95 lb Dead Lift
95 lb Hang Power Clean
95 lb Front Squat
95 lb Push Jerk
For time, 21-18-15-12-9 reps of:
95 lb Dead Lift
95 lb Hang Power Clean
95 lb Front Squat
95 lb Push Jerk
First Post
Tomorrow begins the first day of posting. I will run this blog until we get an actual webpage. Nothing on here will be new to those who already have the calendar but as we get bigger we will rely on this more and more.
We are still on a 5 day on 2 day off model. We will begin to publish a workout for Saturday for those who want to take a day off mid week. No posts on Sunday except for possible discussions, pics or whatever else you guys want.
MTF.
3, 2, 1, Go...CrossFit West Point is moving forward.
DB
We are still on a 5 day on 2 day off model. We will begin to publish a workout for Saturday for those who want to take a day off mid week. No posts on Sunday except for possible discussions, pics or whatever else you guys want.
MTF.
3, 2, 1, Go...CrossFit West Point is moving forward.
DB
Subscribe to:
Posts (Atom)