WOD Thu. Jun. 28

June 27th, 2012

SMR (Self-Myofascial Release) Workshop this Saturday from 1-3pm
Cost = $10. Please RSVP to trainer@ftxcrossfit.com or write your name on our whiteboard in the appropriate space.

What is it? It is self-administered systematic and scientific manipulation of soft tissue for remedial or restorative purposes. In other words, you will learn how to use the rollers, rumble rollers and lacrosse balls to safely massage your muscles in order to increase the post-workout recovery process.

Benefits of Self Myofascial Release

  • Correct muscle imbalances.
  • Increase joint range of motion.
  • Decrease muscle soreness.
  • Decrease neuromuscular hypertonicity.
  • Increase extensibility of musculotendinous junction.
  • Increase neuromuscular efficiency.
  • Maintain normal functional muscular length.
  • Relieve joint stress.


Basics Skillwork: Deadlift / KBS
Level 1/2 Strength: Deadlift 1×12 @ 40-50%, 1×8 @ 50-60%, 3-3-3+
Level 1/2 Endurance: 10 Sprints 50m – Rest 1:00 between sprints


All Levels
3 Rounds for time:
400m Run
20 Kettlebell Swings M=55# / W=35#
20 Box Jump M=24″ / W=20″
20 Leg lifts


For July our delivery will be Friday, July 20th. Last day to order will be Monday, July 16th. Please don’t wait until the last minute to order. These are local farmers and not some huge operation. The more time you can give them for your order the better. Thank you!



Honored Prairie is a NEW farmer initiated  local food business representing a Fellowship of Family Farms working together to offer All-Natural 100% Grass-fed Beef, Free-Range Chicken, Turkey, Duck, Pork & Wild Caught Salmon. Additional products include Grass-fed Raw Milk Cheese, Raw Honey, Maple Syrup and more!