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.
START HERE! | Driving Directions | Class Schedule | Rates

New Species Crossfit
New Species Crossfit
New Species Crossfit
New Species Crossfit
New Species Crossfit

Workout of The Day

WOD 5.27.15

Speed:

500m row sprint x3

WOD:

For time:

100 double unders 

30 front rack lunges, 115/75

75 double unders

20 front rack lunges, 115/75lbs

50 double unders

10 front rack lunges, 115/75lbs

Post fastest/slowest sprint and time to comments.

  

WOD 5.26.15

Strength:

Power clean, 3-3-3-3-3

WOD:

Tabata:

Deadlift, 225/155lbs

Box jump 24/20 inches

KB push press, 35’s/26’s

Tire sit-up 
Post loads and sum of lowest scores to comments.

  

Happy Memorial Day.

Freedom is not free. Thank you to all of our service men and women who put it all on the line. 

Today we honor all of those who have given so much. 

 

Partition reps as needed, wear body armor or a weight vest if you have it. Post time to comments. 

WOD 5.24.15

SundayWarm Up:

3 Rounds of:

1m Achilles Plank

x10 HR-PushUp

x10 Hollow Rock w/PVC

x10 PVC Push Press 

x10 PVC Thruster
Skill:

x7 minutes of:

Double Under practice
WOD

5 RFTx of: 

x20 Stationary Lunge 

x20 Broad Jump (6 ft. min)

200m Single KB Carry (70/53/35)
CashOut

400m run (easy pace)

WOD 5.23.15

Strength:

Turkish getup, 3-3-3-3-3, (per side)

WOD:

15 minute amrap:

5 box jumps, 30/24 inches

7 wallball, 20/14 lbs

9 American KB swings, 1.5/1 pood

Post loads and rounds to comments.

CrossFit Ruck

1mi run

Per athlete/divide amongst group as needed

– 50m rope climb

– 50 ball slams

– 100m walking lunge (50/40)

– 100 sledge strikes

1mi run

  

FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. Every Friday we get a chance to honor the great men and women that preserve our country’s freedom. It is now more important than ever before to make sure that the members of our U.S. Military remain at the forefront of our mind. For those troops that are currently deployed over seas , we thank you. With Memorial Day Weekend upon us, please take special pride in honoring our fallen heroes, active servicemen and women, and finally, all of the Veterans who are now leading lives as civilians. With honor comes a workout. With a great effort comes honor. Please do all that you can to insure that your best effort is put forth today. Our Troops deserve it.Always support our U.S. Military and First Responders. God Bless America!

WarmUp

2m AP

5m RC (JJ/OHS/MC/HR w/PVC)

x3 Rds. Push/Pull (*30sec OH Plate + Dead Hang)

WOD #1

4 attempts of:

x1 minute Max Calorie Row

*Rest 1 minute between attempts.

WOD #2

With an 8 minute running clock-perform the following:

*Odd Minute

x10 War & Peace (50/40)

*Even Minute

x10 KB Thruster

*R/L (70/53/35/26)

CashOut

x7 Tabata Intervals of:

5m Jingle Jangle

  

WOD 5.21.15

Strength:

Jerk (push or split), 3-3-3-3-3

WOD:

3 rounds for time:

400m run

21 push-ups 

12 hang squat cleans, 155/105lbs

Post loads and times to comments.

  

WOD 5.20.15

Speed:

200m sprint x4, 2 min rest between sprints, bring a stop watch, log times

WOD:

4 rounds for time:

400m run

20 sit-ups 

15 medball slams, 50/40lbs

3, 2 or 1 rope climbs, 15 ft

Post loads and times to comments.

  

WOD 5.19.15

Strength:

Power clean, 5-5-5-5-5

WOD:

21-15-9 reps for time:

Burpee box jumps 24/20 inches

Pull-ups

Post loads and times to comments. 

 

WOD 5.18.15

Strength:

Front squat, 5-5-5-5-5

WOD:

AMRAP in 15 minutes:

7 ring dips

14 KB snatches, (7R, 7L) 1.5/1pood)

21 KB goblet squats, 1.5/1 poor
Post loads and rounds to comments.

  

WOD 3.17.15

WarmUp

2m AP

5m RC (JJ/OHS/MC/HR w/PVC)

x3 Rds. Push/Pull (*30sec OH Plate + Dead Hang)
WOD #1

*9 minute AMRAP of:

x18 Target Touch (12″max reach)

x9 HR-PushUp 

x9 Plate SitUp (25/10)
WOD #2

2 RFTx of:

x55 RKBS (70/53/35/26)

x55 OHS w/PVC
CashOut 

x100m Bear Crawl

OR

x100m Walking Lunge

  

WOD 5.16.15

Speed:

Partner resisted resistance runs, 20m x7

WOD:

In teams of two:

5 tons of clean and jerk, (with one athlete working at a time, accumulate 10,000 pounds using clean and jerk, athletes determine weight)

Post loads and times to comments. 
CrossFit Ruck:

400m farmer carry

21 min AMRAP (3:00 rounds)

- 200m sprint

- 7 pull-ups

- ME UB medball slams (rest remaining)

100m log lunges

  

FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. We gather here on Friday knowing that we will be performing the WOD in honor of the members of our U.S. Military and First Responders. As New Species athletes we always train with our best effort. Our intention for Forged Friday is simple; we ask that you remain grateful for the freedom and safety that is provided for us everyday. For those of you with us today that have served or are serving as a member of the military or in a first responder role, please know that this WOD is in recognition of your sacrifice. 

Always support our Troops and First Responders. God Bless America!
WarmUp

2m AP

30/20/30

–THEN x20: 

HR PushUp

Toe Touch

BFly SitUp
WOD

Run 800m

–THEN

25>5 *Descending Ladder of:

Burpees

WBS (30/20/14)

–THEN 

Run 800m

*Ladder descends by increments of 5
CashOut

x100 of anything 

  

WOD 5.13.15

Strength:

Find 1 RM snatch, 20 minute cap

WOD:

Row wars:

4 rounds for reps:

300m row vs

5 power cleans 155/105 lbs

5 Box jump overs, 24/20 inches

Post loads and total reps to comments. 

 

WOD 5.13.15

Skill:

Handstand walks

-wall walks 

-weight shifting

-shoulder taps

WOD:

Amrap in 15 minutes:

5 handstand push-ups 

10 medball slams 50/40

20 double unders

Post rounds to comments. 

 

WOD 5.12.15

Strength:

Shoulder press, 4×10 @55% 1 RM

WOD:

5 rounds for time:

30 sit-ups 

20 KB snatches, ahap, 10L/10R

10 KB step ups, 24/20 inches 

Post loads and times to comments. 

  

WOD 5.11.15

Strength:

Back squat, 4×10 @55% 1rm (speed focus)

WOD:

21-15-9 reps for time:

Thrusters, 115/75

Toes 2 Bar

Post loads and times to comments. 

 

WOD 5.10.15

WarmUp

2m AP

30/20/20 w/Band
BuyIn 

x20 reps of:

HR-PushUp

Butterfly SitUp w/PVC

Toe Touch
WOD #1

EMOTM x10 minutes of:

x5 SLAM BALL *SCTS (50/40)

*Squat/Clean/Thruster/Slam
WOD #2

EMOTM x10 minutes of:

x8 WBS (30/20/14)

x2 Burpee
CashOut

x750m Row (Easy Pace)

OR

x800m Run (Easy Pace) 

 

WOD 5.09.15

skill review 
WOD: 

1 mile run

50 overhead squats 135/96lbs

100 sit-ups 

150 double unders

50 sumo deadlift high pull, 135/95 lbs

100 box jump overs 24/20 inches

Post time to comments. Scale appropriately.

 CrossFit Ruck

800m run

Tabata push-up/sit-up

400m partner sled pull (315/225)

15min amrap

– 3 thrusters (95/65)

– 20m OH lunge (95/65)

– 3 OHS (95/65)

– 40m bear crawl / crab walk 

(10 burpee penalty per break once you touch the bar)

800m run

 

FOEGED FRIDAY

Corrected Typo

Today is Forged Friday at New Species CrossFit. 

This is our day to honor our U.S. Military  and our First Responders. With honor in mind, the staff would like you to think of yourself as an Athlete. The dictionary defines the word “Athlete” as a person who is proficient in sports and other forms of physical exercise.  As CrossFit Athletes, we strive to be proficient in many areas of sport. Our specialty is not specializing at all. Furthermore, it is our belief that functional movement coupled with constant variance and  high intensity, prescribed in the right way over time, will make you better. Better physically and better mentally. A better, stronger, faster and more agile Athlete. Or as Mark Rippetoe has always said, a more useful and harder to kill human being. 

All of our training today must be better than before. For this is the type of effort you should expect from yourself every time you step out on the floor here at New Species. 

Take these thoughts forward today as you honor all of the branches of our U.S. Military. Please make special note to honor  those men and women currently deployed overseas. We hope that the job they are performing will keep them out of harms way and bring them home safely.  

Always support our Troops & First Responders and God Bless America!

WarmUp

2m AP

Row 500m

5m RC (JJ/AS/Mt.C/HR)

PVC Shoulder Mobility

BuyIn

x50 PVC BFly SitUp

*Clean Grip/Clear the Ear

WOD

5 RFTx of:

x10 PullUp 

x5 KB Rack Squat Rt. (70/53/35)

x5 KB Rack Squat Lt. (70/53/35)

x10 PST

CashOut 

Run 800m FTx 

OR 

x55 WBS *Unbroken or PR Attempt