Does your back hurt? What about your hip?

Come learn what is possible through self-care. We will cover how to work your body from head to toe, and delve deeply into the muscles that contribute to proper hip function, and limit it when they lock up. If your issue is muscle related, we can help. We can also help you to know when it is the right time to call a licensed therapist to assist you or if you just need to spend more time doing your SMR and stretching “homework.”

All participants receive a 100-page insturctional manual ($25 value), their choice of either the NEW GRID self-myofascial release roller or a package including the Massage Ball and Baller Block from Trigger Point Performance ($40 value), as well as special discounts on other Trigger Point Technologies products. The cost of the class is $120.00 with SMR tools and $100 without SMR tools.

Crossfit714 is hosting this SMR class on Saturday March 27 at our gym.  This is a great class for everyone!!! You have all used the foam rolls in the gym as well as the new GRID’s we have, come learn how to utilize them properly.  Please sign up within the next ten days so Jeff can order the tools.

To sign up for this class, click here

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

For time:
Row 500m
10 Squat Clean to Overhead (135/83lbs)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
Three rounds for time.

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

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Come out and support one of our members Gary Luise on April 17 2010 8 pm …..

50 PUSH UPS
5 SQUAT CLEANS 145/100
40 PUSHUPS
5 SQUAT CLEANS 145/100
30 PUSHUPS
5 SQUAT CLEANS 145/100
20 PUSH UPS
5 SQUAT CLEANS 145/100
10 PUSHUPS
5 SQUAT CLEANS 145/100
5 PUSHUPS
5 SQUAT CLEANS 145/100

Shoulder Press 3-3-3-3-3-3-3

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8 rounds of:
Run 400 meters
Rest 90 seconds

CROSSFIT714 WANTS TO WISH ONE OF OUR TRAINERS A HAPPY 40TH BIRTH DAY JENNIFER  NORTON.