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4 Weeks To Less Pain – Upper Body Series

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Click here to purchase a mobility ticket now! The price is either $33 for all 4 sessions, or $20 for one if you see something you'd like to drop in on. We are focusing specifically on pain in this next 4 weeks series, upper body pain. Headaches, elbow and wrist pain, shoulder pain, and upper back pain. We will be talking about how to manage pain while CrossFitting and what to do with consistent nagging pain v.s. tweaks and pulls. The dates and times for this upcoming series are as follows Thursday January 7th - Headache - Neck Pain - TMJD - Posterior Neck Pain - Tension and Exertion Headache Thursday January 14th - Elbow Pain (Tennis Elbow) - Wrist Pain (Carpal Tunnel) Thursday January 21st - Anterior and Posterior Shoulder Pain Thursday January 28th - Upper Back Pain and Diaphragm Dysfunction (Beathing Sequence) Want less pain in your upper body? click here to purchase a mobility ticket now! This mobility ticket applies to this 4 week cycle of mobility classes. If you miss a day of the mobility class there are no make up sessions or refunds – this is a ticket for a 4 week series.[/text_output][/vc_column][/vc_row]

2015 12 28

4 Weeks To A Better Front Rack

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Click here to purchase a mobility ticket now! You spend a lot of time in the Front Rack position in CrossFit - Cleans, Jerks, Presses, Push Presses, Thrusters, Wall Balls - and although this series is primarily designed for improving the front rack position, these drills also have a lot of carryover into other movements - back squats, pull ups, bench press, push ups, etc. In this 4 week series we will be performing mobility to fix the Front Rack position to something that it should resemble - or at least the more difficult variation of the position - The Clean and Jerk Rack position with a full grip. During this 4 week series we will be going over: 4 different restrictions causing the Front Rack to become tight, Shoulder External Rotationm Elbow Flexion, Elbow Extension, Wrist Extension. The differences in rack positions between the clean, jerk, push press, press - different styles of rack positions along with their purposes on what should be used, when, and why. We will also be going over wrist pain, shoulder pain, and upper back pain as it related to the front rack position - along with some fixes. Our Dates will be changed up a bit on account of the holidays - Instead of stretching this out over the course of 6 weeks and cancelling a few classes, I will be moving the last two dates to a Tuesday. So the dates and times for this upcoming series are as follows Thursday December 10th Thursday December 17th Tuesday December 22nd Tuesday December 29th Want to sign up? click here to purchase a mobility ticket now! This mobility ticket applies to this 4 week cycle of mobility classes. If you miss a day of the mobility class there are no make up sessions or refunds - this is a ticket for a 4 week series.[/text_output][/vc_column][/vc_row]

2015 12 01

Quads and Hip Flexor Mobility

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]This last weeks mobility was Quads and Hip Flexor Mobility - cruise through these videos and stick with what works best for you. Typically one of the first places to go when people are complaining of low back pain, is the hip flexors. This issue is pretty prevalent in today’s society, in which for most of our day we find ourselves sitting down. Something we’re not really made to do for extended amounts of time. Sadly, this is somewhat unavoidable, given we need to earn a paycheck. The hip flexors, or less commonly the Iliacus and Psoas aid in flexion of the hips, and rotation of the spine in the thoracic and lumbar regions. When these muscles get tight, all kinds of funky stuff can send a good lift awry. Lumbar rounding, inability to “shoot the hips”, amongst assorted other fun actions, including the increased risk of injury. Due to the nature of both our jobs and hobby, we’ll find ourselves in a compromising position quite frequently throughout the day, making it imperative that we mobilize the body and make sure it’s up to snuff and prepared for any activity. Get in one video a day and see what works best![/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGN1NEcnNHWlZJX3clMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGU19ETFozNUdGckklMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGVFF6M3Y1cUpXTWclMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGLVJZTVYwc2FsdzglMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGZHpoejY3bFhrQUUlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGSmF3UEJ2dGY3UXMlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

2015 11 24

Mobility Series – Glute and Hip Capsule

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][text_output]Mobility Series - Glute and Hip Capsule This last mobility series was set to fix some of that ass lamination you have going on - and we are going to get right into it - causes? sitting all day and turning your toes out tack the tissues down, and create slack in the area which traps them in a shortened state and smokes your external rotators. Also, lets talk about back pain. Your glutes are responsible for extending your hips and trunk - when these tissues get tight, generating force through your primary engine becomes difficult. Think about it like this if you can’t open your hips to full extension, the only way to achieve and upright torso is to overextend, forcing the musculature of your trunk and lumbar region to stabilize around your bad position. What happens? you lose the ability to generate force and end up with hip and low back pain. Your ASSignment? Work through the mobility work at about 2:30 - 4:00 each side! There are a few different variations here that we hadn't done in class, enjoy! http://www.crossfitsouthbend.com/mobility-series-glute-and-hip-capsule[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGdVEyVDd5Wi0tQTglMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI0MjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGckZ6Y2RxbDlhZ00lMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGSVpUVWF6Q2gyb1klMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI0MjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGV3F3eWxWaUo1bVklMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI0MjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGVVkzMUo1QmVLcmclMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGd3J6dmg4eEk1TTglMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGXzcxM2g2aXVnMzAlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

2015 11 17

Lower Body Mobility

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/1"][text_output]Lower Body Mobility - Scorched Earth Approach The next 4 week series will be an anything and everything productive under the sun approach to the lower body - helping low back and hip pain, spinal mechanics, squat position, and knee issues. We will be spending an entire hour each time, really grinding into one specific area each time. Mobility Class is at 6:45pm on Wednesday! If you would like to purchase a ticket for $33 for all 4 weeks - click here! If you would like to drop in instead of purchasing a ticket, it is $20 a drop in.[/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyJTJGJTJGZ2lwaHkuY29tJTJGZW1iZWQlMkZ1aDY3VUFtQlRJdERHJTIyJTIwd2lkdGglM0QlMjI0ODAlMjIlMjBoZWlnaHQlM0QlMjI1MDUlMjIlMjBmcmFtZUJvcmRlciUzRCUyMjAlMjIlMjBjbGFzcyUzRCUyMmdpcGh5LWVtYmVkJTIyJTIwYWxsb3dGdWxsU2NyZWVuJTNFJTNDJTJGaWZyYW1lJTNFJTNDcCUzRSUzQ2ElMjBocmVmJTNEJTIyaHR0cCUzQSUyRiUyRmdpcGh5LmNvbSUyRmdpZnMlMkZ1aDY3VUFtQlRJdERHJTIyJTNFdmlhJTIwR0lQSFklM0MlMkZhJTNFJTNDJTJGcCUzRQ==[/vc_raw_html][text_output]November 11th - Glutes and Hip Capsule [/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyJTJGJTJGZ2lwaHkuY29tJTJGZW1iZWQlMkZ4UXYydXFaRE1MWHhLJTIyJTIwd2lkdGglM0QlMjI0ODAlMjIlMjBoZWlnaHQlM0QlMjI0ODglMjIlMjBmcmFtZUJvcmRlciUzRCUyMjAlMjIlMjBjbGFzcyUzRCUyMmdpcGh5LWVtYmVkJTIyJTIwYWxsb3dGdWxsU2NyZWVuJTNFJTNDJTJGaWZyYW1lJTNFJTNDcCUzRSUzQ2ElMjBocmVmJTNEJTIyaHR0cCUzQSUyRiUyRmdpcGh5LmNvbSUyRmdpZnMlMkZ4UXYydXFaRE1MWHhLJTIyJTNFdmlhJTIwR0lQSFklM0MlMkZhJTNFJTNDJTJGcCUzRQ==[/vc_raw_html][text_output]November 18th - Quads and Hip Flexors [/text_output][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyJTJGJTJGZ2lwaHkuY29tJTJGZW1iZWQlMkZEQXdiSm5GTjFydmIyJTIyJTIwd2lkdGglM0QlMjI0ODAlMjIlMjBoZWlnaHQlM0QlMjIzNDYlMjIlMjBmcmFtZUJvcmRlciUzRCUyMjAlMjIlMjBjbGFzcyUzRCUyMmdpcGh5LWVtYmVkJTIyJTIwYWxsb3dGdWxsU2NyZWVuJTNFJTNDJTJGaWZyYW1lJTNFJTNDcCUzRSUzQ2ElMjBocmVmJTNEJTIyaHR0cCUzQSUyRiUyRmdpcGh5LmNvbSUyRmdpZnMlMkZEQXdiSm5GTjFydmIyJTIyJTNFdmlhJTIwR0lQSFklM0MlMkZhJTNFJTNDJTJGcCUzRQ==[/vc_raw_html][text_output]November 25th - Hamstrings and Adductors[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwc3JjJTNEJTIyJTJGJTJGZ2lwaHkuY29tJTJGZW1iZWQlMkZVR1NIblJJb0FlaXVBJTIyJTIwd2lkdGglM0QlMjI0ODAlMjIlMjBoZWlnaHQlM0QlMjI0MzQlMjIlMjBmcmFtZUJvcmRlciUzRCUyMjAlMjIlMjBjbGFzcyUzRCUyMmdpcGh5LWVtYmVkJTIyJTIwYWxsb3dGdWxsU2NyZWVuJTNFJTNDJTJGaWZyYW1lJTNFJTNDcCUzRSUzQ2ElMjBocmVmJTNEJTIyaHR0cCUzQSUyRiUyRmdpcGh5LmNvbSUyRmdpZnMlMkZVR1NIblJJb0FlaXVBJTIyJTNFdmlhJTIwR0lQSFklM0MlMkZhJTNFJTNDJTJGcCUzRQ==[/vc_raw_html][text_output]December 2nd - Low Back and Obliques[/text_output][/vc_column][/vc_row]

2015 11 10

Shoulder Prehab

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[vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][text_output]Shoulder Prehab Work This originally started as a infographic I sent out, but this serves a little better as a video post whereas we can go through some of the finer details. Notice I put in 7? try one video a day for 7 days. These typically do well with little to no weight, in a range of 3 sets of 8-12 repetitions. The trend here is working retraction, depression, external rotation, flexion and extension. You can't go wrong by biasing these positions! Throw these in as prehab, these are preventative measures as shoulder volume increases, that way it doesn't turn into rehab. We have a great track record when it comes to not having injuries, lets keep it that way.[/text_output][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGa3BfanFTcTBaRGclMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGdjNRV2hMT3hfbEUlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGUndtN1FnTGxsU0ElMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGWjJQZmdINDVfWnMlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI0MjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGSlkwVE1zdzdXNzQlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row][vc_row padding_top="0px" padding_bottom="0px"][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGUE9YSmxqZ2ZpZDAlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][vc_column fade_animation_offset="45px" width="1/2"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI0MjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGRXVnRWxOVkMyQlUlMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

2015 11 10

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