First look at 30OT6 Pre-workout supplement and where to buy it with New Tactics Nutrition.
You can buy it here at our gym – http://fitnessheroics.com
Or buy it online – http://30ot6.com/
News & Events
2/26/2015
Fitness Heroics – CrossFit
Tomorrow is the last day to sign up for the CrossFit Open and earn an extra ticket towards our drawing in March.
In’s
Row 1,000 meters
Warm-up
Sun Salutations (No Measure)
Doing a flow for 10 minutes
-Mountain
-Forward Fold
-High Plank
-Up Dog
-Down Dog
-Forward Fold
-Mountain
Skill/Strength
Shoulder Press (6×5)
3 Sets of 5 at a heavy weight
12 Minutes
WOD
PBB WOD#2 (Time)
Scaled:
10 Thrusters
10 Pull-ups
10 Push-ups
10 Snatches
10 Pull-ups
10 Push-ups
10 Overhead Squats
10 Pull-ups
10 Push-ups
ANY WEIGHT ON BAR
RX:
10 Thrusters 95/65
5 Muscle-ups
10 Snatches, 95/65
5 Muscle-ups
10 Overhead Squats, 95/65
5 Muscle-ups
RX+:
10 Thrusters, 135/85
5 Muscle-ups
10 Snatches, 135/85
5 Muscle-ups
10 Overhead Squats, 135/85
5 Muscle-ups
Out’s
Quad Smash
2/26/2015
Fitness Heroics – CrossFit
In’s
100 Double Unders
OR
300 Single Jumps
Yoga/Mobility
Couch Stretch
Warm-up
Animal Kingdom Warm Up (No Measure)
6 Minute AMSAP
Bear Crawl
Crab Walk
Duck Walk
Lion King Lunges
Weightlifting
Front Squat (5×5)
12 minutes
WOD
AMNAP….It’s here (AMRAP – Rounds and Reps)
Death By EMOM of following exercises
First Minute
1 Clean
1 Thruster
Second minute
2 Cleans
2 Thrusters
Third Minute
3 Cleans
3 Thrusters
etc.
Scaled:
Any Weight
RX: at least 40% of Front Squat 5 RM
RX+: at least 45% of Front Squat 5 RM
Out’s
3 Minutes of L-Sit or L-Hang Position
2/24/2015
Fitness Heroics – CrossFit
In’s
50 Ring Rows
Yoga/Mobility
Sheer Triceps
Warm-up
Robin (No Measure)
2 Rounds
Perfect Stretch (Length of gym)
Burpee broad jumps (length of gym
THEN…
2 Rounds
10 Air Squats
Skip (Length of gym)
Inch worm (Down gym)
Skill/Strength
Single Arm KB Bent Row (5×10)
Pendlay or Bent Row w/ KB and 1 arm
WOD
Row/KBS (Legs Med) (Time)
Cash in is 20 Goblet Squats
THEN…
500 Meter Row
21 Kettle Bell Swings
500 Meter Row
15 Kettle Bell Swings
500 Meter Row
9 Kettle Bell Swings
THEN…
Cash out is 20 Goblet Squats
Scaled:
Swings to above eye level, any weight
Row any level
RX:
Swings Overhead, 53/35
Row damper 7 or higher
RX+:
Swings Overhead, 62/44
Row damper on 10 (cause it doesn’t go to 11)
Time Cap 12 minutes
Out’s
50 Pull-ups or any modification (except ring rows)
2/23/2015
Fitness Heroics – CrossFit
In’s
50 Box Jumps
OR
50 Step-ups
Yoga/Mobility
Voodoo Floss Shoulders
Warm-up
8 Min AMSAP (Shoulders) (No Measure)
8 Min AMSAP
Perfect Stretch Down Gym
Bear Crawl Down Gym
20 Pass Throughs
Skill/Strength
Working on Shoot throughs and support position on rings.
WOD
JT Aff. (Time)
Scaled:
21-15-9
Wall Walks
Assisted dips
Ring Push-ups
RX:
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
RX+
21-15-9
Deficit Handstand Push-ups (hands on 45lb plates, 3 inches)
Muscle up to start Ring Dips
Push-ups w/ feet on 45lb plate, 3 inches
20 minute time cap
Out’s
1/2 mile run
Welcome to the Thunderdome
Fitness Heroics – CrossFit
In’s
Stretch wrists and everything else that is sore.
Yoga/Mobility
Voodoo Floss Knees
Warm-up
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Meme’s…… (Time)
First
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
THEN…
15-12-9
Thrusters, 95/75
Front Rack Lunges, 95/75
THEN…
15-12-9
Snatch, 95/75
Overhead Squats, 95/75
Y’all may not know it but you are currently caught in the midst of a meme war of the likes this world has never seen. The opponent I battle has mad and dope skills in photoshop and google image searching. Fear not my compatriots, I shall trek on! Fighting against this nefarious foe with all of my might. I have planned for this day, I have prepped for this day, and at the end of this day I shall be VICTORIOUS!!!!!!!!
Out’s
Participate in Yoga Class