Welcome to New Species Crossfit, Royal Oak, MI

The urge that brought you here will be the one that keeps you here. That voice is your inner athlete begging for something more. It's telling you all the cookie-cutter Globo Gyms just don’t cut it. You need a change. You want a change. A chance to realize your ultimate potential. It’s not easy. It’s CrossFit. And not just any CrossFit, it’s New Species CrossFit.
CrossFit is about constantly varied functional movements executed at high intensities. New Species CrossFit builds off that platform and gives you a chance to do it with our community of like-minded people that will motivate you to work harder than you ever have. Our team of certified coaches pride themselves on working with you to unleash your full potential and create goals to release the inner athlete begging to get out. Do you crave to be faster, stronger, more powerful or just better? Follow the urge. Unleash the evolution, unleash YOUR evolution.
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New Species Crossfit
New Species Crossfit
New Species Crossfit
New Species Crossfit
New Species Crossfit

Workout of The Day

WOD 8.23.14

Skill review:
Tire flip
And other standards

WOD 1:
In teams of 2, with one athlete working at a time, complete the following with five minutes rest between:
12 minute cap:
Perform 6, 40m prowler pushes, 225/155lbs;
With time remaining perform as many rounds possible of:
30 box jump overs
30 R. KB swings
30 overhead walking lunges, 45/25lbs

WOD 2:
In teams of 2, with one athlete working at a time, complete the following with five minutes rest between:
12 minute cap:
Perform 6, 40 yard sled pulls, 180, 135 lbs +sled
With the time remaking perform as many rounds as possible of:
10 tire flips, athletes’ choice of tire
30 tire sit-ups

Post rounds from each WOD and team name to comments.


Today is Forged Friday at New Species CrossFit.  This is always a day for us to be mindful of the sacrifices that our Military and First Responders make in order to preserve our safety and freedom.

This Forged Friday WOD has been programmed in honor of  Army Sgt. 1st Class Matthew I. Leggett who died August 20, 2014 while Serving During Operation Enduring Freedom.  Army Sgt. Leggett was 39 years of age from Ruskin, Florida. He died Aug. 20, in Kabul, Afghanistan, of injuries received when he was engaged by the enemy. He was assigned to Headquarters and Headquarters Battalion, XVIII Airborne Corps, Fort Bragg, North Carolina.

Let us keep Sgt. Leggett in our hearts and on our minds today. Be present, be smart and go hard!

Always support our Troops and God Bless America!

2m AP
2m SuperHero
x20 of each if the following:
-Toe Touch
-PVC Pass Through
-Alt. Stationary Lunge
-HR PushUp

5 minute Hoover Catch *Small Groups

x10 PullUp
x10 DL (225/185/135/95)
x10 Clapping PushUp
x10 Jump Squat
*8 RFTx
**30 minute Tx Cap


WOD 8.21.14

Jerk, 3-3-3-3-3

Complete 5 rounds:

Each round lasts 2 minutes, during the round complete:

Back squat, 135/95lbs – 4 reps
50/40 lbs Medball cleans – max reps

*Rest 1 minute between rounds

Post total ball slams to comments.


WOD 8.20.14

Partner assisted resistance runs, 7 super athlete, 1 min rest between

Skill review, muscle ups

AMRAP in 15 minutes:
2 muscle ups
4 candle sticks
8 box jumps 24/20 inches

Post total rounds to comments.


WOD 8.19.14

3 position snatch, 5×2

5 rounds for time:
10 Medball slams 50/40lbs
20 yard bear crawl
10 toes 2 bar
20y bear crawl

Post loads and times to comments.


WOD 8.18.14

Pause front squat, 3-3-3-3-3, (3 second pause)

5 rounds for time:
1 arm KB thruster, Right, 9 reps, 1.5/1 pood
1 arm KB thruster, Left, 9 reps, 1.5/1 pood
9 burpees

Post loads and times to comments.


WOD 8.17.14

Sunday FunDay
2m AP
Plank/SuperHero Complex
(5m RC of: Elbow Plank-Rt. Elbow Plank-Lt. Elbow Plank-SuperHero)
OH-Static Plate Hold (45/25)
*30 seconds each x3 rounds
*7 RFTx
x8 PullUp
x20 AirSquat
x40m Farmer Carry (x2 KB/DB)
*Athlete’s Choice
x50 plate SitUp (45/25)


WOD 8.16.14

400m run x3, 2 min rest between attempts

In teams of 2 with one athlete working at a time, complete the folloing for time:
100 burpee box Jumps
10 rope climbs
100 Deadlifts 225/155lbs (scale appropriately)
800m (together)

Post fastest sprint and time to comments.



Forged Friday
Today is Forged Friday at New Species CrossFit. Our programming today has been designated in honor of Sgt. 1st Class Samuel C. Hairston who was killed Tuesday in Ghazni, Afghanistan, when his unit took small-arms fire from the enemy, the Defense Department announced Wednesday.
Hairston, 35, was a paratrooper and platoon sergeant with A-Company, 1st Battalion, 504th Parachute Infantry Regiment, 1st Brigade Combat Team, 82nd Airborne Division of Fort Bragg, North Carolina.
Among his qualifications are the Ranger tab, Combat Infantryman Badge, Pathfinder Badge, Military Master Free Fall Parachutist Badge and the Basic Parachutist Badge.
He is survived by his wife, Staff Sgt. Tawana Hairston and his son Hayden.
Honor this Hero and his family today by giving your all both physically and mentally.
Always support out Troops and God Bless America!
2m AP
x5m RC of “Eights”
x7m TGU
*7 minutes of consistent/quality movement (*load = athlete’s choice)
*With a 20 minute running clock, complete ODD/EVEN rep scheme – the faster you finish, the longer you rest!
ODD Minute:
x7 WBS (20/14)
x7 5m Jingle Jangle Touches
EVEN Minute:
x7 Slam Ball (50/40)
x7 Candlestick


WOD 8.14.14

Jerk 5-5-5-5-5

AMRAP in 15 minutes:
5 hang (squat) cleans 135/95
7 pullups
9 hand release push-ups

Post loads and rounds to comments.


WOD 8.13.14

Handstand work, kick ups and walks

But in/ cash out:
50 hollow rock
AMRAP in 17 minutes:
7 handstand push-ups
7 toes 2 bar
14 American swings
200m run

Post total rounds to comments.


WOD 8.12.14

3 position snatch, 5×3

5 rounds for time:
7 back squat 155/105
13 burpees

Post loads and times to comments.


WOD 8.11.14

Pause Front Squat, 5-5-5-5-5 (3 seconds in bottom)

AMRAP in 15 minutes:
10 Power clean, 135/95lbs
10 ring dips
10 Box jump, 30/24 inches

Post loads and rounds to comments.


WOD 8.10.14

2m AP
PVC shoulder mobility
Fx WarmUp x3 (Bear Crawl/Lateral Shuffle ParaPlyoJump)
x30 HR PushUp
x30 BFly SitUp
x400m Row
x200m Run
x20 Burpees
x30 RKBS *Load-Athlete’s Choice
*4 RFTx
x100 Hollow Rock


WOD 31 Heroes

Skill review

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team. In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

CrossFit Ruck:
800m team burden run

20min AMRAP w/ ruck
5 push-ups
5 mountain climbers (4ct)
5 burpees
5 air squats

800m partner sled drag



Forged Friday

Today is Forged Friday at New Species CrossFit.  Our work today will be performed in honor of Army Pfc. Hernando Rios who died August 8, 2005 Serving During Operation Iraqi Freedom. Pfc. Rios was 29 year of age,  of Queens, N.Y.; Also killed was Army Spc. Anthony N. Kalladeen. He was
26 year of age, of Purchase, N.Y.  Both soldiers were assigned to the 1st Battalion, 69th Infantry Regiment, 256th Brigade Combat Team, New York Army National Guard, New York City; they died Aug. 8 in Baghdad of injuries sustained Aug. 7, when their Humvee was struck by two improvised explosive devices as well as small-arms fire.

Honor these two Heroes with your heart, your mind and your physical ability.

Always support our Troops and God Bless America!  

2m AP
Eights 5m RC (AS/LatShuffle/HR)

x50 War & Peace (50/40)


Rest 1 minute
Wall Ball Shot (20/14)
Rest 1 minute
Butterfly SitUp
Rest 1 minute
Target Touch (12″ above reach)
Rest 1 minute
Calorie Row

*The TABATA interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

*Today’s TABATA score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.  *The sum total of all low scores becomes your overall score. -Post score next to your name on the  whiteboard.



WOD 8.07.14

Strength, (Deloading):
5 back squats EMOTM for 10 minutes at 60%

4 rounds for time
30 box jumps 24/20 inches
20 sit-ups
10 front squats, 135/95lbs

Post loads and rounds to comments.


WOD 8.06.14

20 yard sled push, 225/155lbs, 7 per athlete

3 rounds for time:
10 power cleans and jerks 135/95lbs
400m run

Post time to comments.


WOD 8.05.14

Overhead squat, 5 reps EMOTM for 10 minutes @60% 1 rm snatch balance

5 rounds for time:
10 Medball cleans 20/14 lbs
10 toes 2 bar
20 grappling shoot throughs

Post loads and times to comments.

100 hollow rocks


WOD 8.04.14

3 snatch grips Deadlifts EMOTM for 12 minutes @60% 1RM

AMRAP in 15 minutes:
7 KB snatches right arm 1.5/1 pood
7 kb snatches left arm 1.5/1 pood
14 burpees

Post loads and rounds to comments.