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Workout Of The Day

Recent Posts

New Species CrossFit added an event. ... See MoreSee Less

5th Annual St. Patty's Day Bar Crawl (sort of)

March 12, 2016, 3:30pm

5th Annual St. Patty's Day Bar Crawl (Sort of) is by far our biggest and IMHO best event. Even Donald Trump who is not prone to hyperbole says, “It really is a huge, tremendous event and is filled with some of the best people you will ever meet! So, come one or bring a friend and join 100+ competitive exercise enthusiasts in Downtown Royal Oak in celebration of St. Patty's Day! Stay for the whole thing (but get an Uber!) or pop in for a while, but we hope to see you all there! Do 16.3 and/or judge and cheer on your fellow tribe members and then treat yourself to a pint or maybe more libations. The festivities began at 3:30 at Gusoline Alley - the traditional first stop! Then onward to Fifth Avenue at 4:30 and later on in the evening dancing upstairs...bring your "A" game! As the tribe has grown, it becomes next to impossible to move from pub to pub, but it is always a fun night and nothing quite compares to taking over a bar with all friends sporting shirts with either the New Species logo of Dragons or skulls…you know someone always has your back! But first, be sure to grab your 2016 St. Patty’s Day shirt to rep the box proper! This year’s shirt is baseball/raglan ¾ sleeve. First come first serve! Hope to see everyone there!

4 months ago  ·  

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Hi Tribe,
With all the school closings, we are going to go ahead and cancel CF Kids today. Hope to see all the kiddos on Saturday!
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4 months ago  ·  

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Hey tribe!!
Tomorrow kicks off the new time for the Crossfit Kids class for ages 5-9!! Class will run from 4:30-5:15, but if you're getting your wod in too, have the kiddos bring along their homework and we'll set up in the lobby to get some work done😉😀
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9 months ago  ·  

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WOD 06.26.16

WarmUp2m AP


x500m Row

x30 Bird Picker 

x30 Hollow Rock 

x500m Row 

3 perfect Rounds of:

x20 GHD Back Extension 

x20 Double Under 

12 minute AMRAP of:

x10 B-Fly SitUp

x5 KB Thruster Lt.  

x5 KB Row Lt. 

x5 KB Thruster Rt.

x5 KB Row Rt. 

*KB 53/35


WOD 06.25.16


12 minute AMRAP:

25y sled drive, +90/55lbs



8 rounds of each movement, 20 seconds of work, 10 seconds of rest

Power snatch, 75/55lbs

Sledge hammer strike

Air squat


Post sums of low and high numbers to beyond the whiteboard.

CrossFit Ruck 

Push-up/Sit-up test
All with a partner

5 min:

– buddy carry
10 min:

– squat clean slam ball heave 

20 min (alternating roles):
– walking lunge with ruck

– 400m run, 1 burpee every 100m

10 min:
– over shoulder slam ball throw

5 min:
– buddy carry