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 2.28.15

Speed:

20yard touch and go shuttle, 4 lengths x 7 rounds per athlete

WOD;

5 rounds for time:

10 medball slams, 50/40lbs

10 KB flip squats 1.5/1 pood

Post loads and times to comments.



FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. The only thing you’ll need today is “effort”. As coaches we ask that you put that effort forth for the sole purpose in honoring Army Staff Sgt. Daniel A. Newsome who died June 27, 2007 while serving During Operation Iraqi Freedom. Staff Sergeant Newsome was 27 years of age from Chicopee, Mass.; 

assigned to 1st Battalion, 8th Cavalry Regiment, 2nd Brigade Combat Team, 1st Cavalry Division, Fort Hood, Texas; died June 27 in Baghdad of wounds sustained from an improvised explosive device.Let us all train hard today knowing that there are men and women such as Staff Sergeant Newsome who have made the ultimate sacrifice in order to protect this great nation of ours. 

On Forged Friday and everyday —-Always support our Troops and God Bless America!

WarmUp

2m AP

5m RC (JJ/AS/MC/PVCHR)

WOD #1

Row 3k FTx 

WOD #2

Minutes 1-4-7-10-13

x12 Box Jump 

Minutes 2-5-8-11-14

x12 HR PushUp 

Minutes 3-6-9-12-15

x12 5m JJ 

*Cycle through 5 rounds for the 15 minute total. 





WOD 2.26.15

Strength:

Overhead squat, 5-5-5-5

Snatch balance, 3-3-3-3

WOD:

50-40-30-20-10 reps for time of:

Russian Kettlebell swings, 2/1.5 pood

Sit-ups 



Post loads and times to comments.

WOD 2.25.15

Strength:

Turkish getup, 3-3-3-3

WOD:

4 rounds of: 
2 minutes of triple-unders or double unders

2 minutes of burpees

Post reps completed for each exercise to comments.



WOD 2.24.15

Strength:
Weighted pullup, 5-5-5-5-5
Or max pullups x3
Or pullup skill work

WOD:
AMRAP in 15 minutes:
25 wallball, 20/14lbs
1 rope climb

Post loads and rounds to comments.

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WOD 2.23.15

Strength:
Deadlift, 5-5-5-5-5

WOD:
21-15-9 reps for time of:
Power snatches, 115/75lbs
Ring dips

Post loads and times to comments.

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WOD 2.22.15

WarmUp
2m AP
PVC Shoulder Mobility 
x3 Fx WarmUp (BC/LS/WL)

BuyIn
750m Row 
*Moderate Pace/80%

WOD
“Fran .5″
11-8-5 reps of:
Thrusters (95/65/EB)
Pull-ups 
*2 min. REST & REPEAT
*Objective – Meet or beat Tx of first attempt

CashOut 
10>1 Ladder of:
PushUp
Candlestick

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WOD 2.21.15

Speed:
In teams of no more than 4:
4 cone Suicide drill x 10, cones are spaced 5 meters

WOD:
Fight Gone Bad style, 3 rounds with 1 minutes rat between rounds:
Deadlift 225/185/155lbs, 155/125/105lbs
Box jumps, 20 inches
Sledge strikes
Front squats 155/105 lbs

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FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. The men and women that keep us safe and free are who we WOD for today. All First Responders as well as our Armed Services Personnel are faced with the daily responsibility of keeping us out of harm’s way. Their threats are many. Our threats, thanks to them, are few.
As coaches and athletes, we ask that you please make it a point to thank these brave inidividuals for their service. For without their protection, our country would not be safe or free and we would likely not be here today.
So as we carry these thoughts forward, please focus your very best physical effort in order to honor: Army Staff Sgt. Jeremy E. Bessa, who died February 20, 2009 while serving during Operation Enduring Freedom. Staff Sergeant Bessa was 26 years of age from Woodridge, Illinois; assigned to 1st Battalion, 3rd Special Forces Group (Airborne), Fort Bragg, N.C.; died Feb. 20, in Kandahar, Afghanistan, when his military vehicle was struck by an improvised explosive device followed by a small arms fire attack by enemy forces. Also killed was Army Master Sgt. David L. Hurt. Master Sergeant Hurt was 36 years of age, from Tucson, Arizona.
Please keep these Heroes in your heart and on your mind today as you train. Always support our Troops and First Responders and God Bless America!
WarmUp
5min RC WarmUp
30/20/30 w/jumping OHS
BuyIn
x9 minutes TGU (70/53/35)
*Alternating singles – Use a KB that allows you to hold form consistently throughout allotted time
WOD #1
x9 minute PACE ROW (80%)
WOD #2
x 7 MBC
x7 WBS
*EMOTM x9 minutes

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WOD 2.19.15

Strength:
Low Hang power snatch, 5×3 @60/65/65/70/70%

WOD:
5, two minute rounds with one minute rest between of:
30 American kettle bell swings, 1.5/1pood
Burpees, as many possible in the remaining time

Post loads and total burpees to comments.

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WOD 2.18.15

Skill:
double under practice
Handstand push-up

WOD:
For time:
100 double unders
75 air squats
50 medball slams, 50/40lbs
25 strict handstand push-ups
50 medball slams
75 air squats
100 double unders

Post time to comments.

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WOD 2.17.15

Strength:
Shoulder press, 3 reps EMOTM for 7 minutes @60% 1RM
Push press, 3 reps EMOTM for 7 minutes @60% 1 RM

WOD:
Amrap in 15 minutes:
3 muscle ups/ 6 c2b pullups
12 kb cleans, 2/1.5 pood, (6 left, 6 right)
9 sit-ups

Post loads and rounds to comments.

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WOD 2.16.15

Strength:
Front squat: 10-10-10, 60/70% 1RM

WOD:
5 rounds for time:
10 clusters (squat clean thrusters)
20 push-ups

Post loads and times to comments.

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WOD 2.15.15

WarmUp
5min RC WarmUp
PVC Shoulder Mobility
30/20/30 w/jumping OHS

*3 rounds of:
x :30 sec Side Plank Right
x :30 sec Side Plank Left
x :30 sec Plank Shoulder Tap

WOD
14m AMRAP 
x5 PullUp (no bands)
x8 Box On/Over (24/20)
x11 KB-SDHP (53/35)

CashOut 
750m row (moderate pace)

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WOD 2.14.15

Speed:
Tabata 5m shuttle x2, rest 2 min between rounds (1 Tabata is 8 intervals)
WOD:
“Couples Therapy”
Complete the following in teams of 2, only 1 athlete working at a time, non working athlete must hold 50/40lb ball.

For time:
20 rounds, alternating rounds, athletes must pause if partner “drops the ball”:
3 burpees
6 over the shoulder Medball cleans 50/40lbs
9 sit-ups

Post teams time to comments.

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FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. This is our chance as Americans and Patriots to honor the men and women who have laid down their lives for the United States of America. So please recognize our troops and all of our first responders and be sure to thank them for what they do.
At New Species and everywhere you go in life – always Support our Troops and First Responders and God Bless America!
WarmUp
2m AP
5m RC (JJ/AS/OHS-PVC/HR-PVC)
BuyIn
x20m *5 heavy object shuttle w/5 Jump Squat start for each
WOD
*7 RFTx
x11 WBS (30/20/14)
x11 *8 Count Bodybuilder
x11 Target Touch (12″ Max Reach)
CashOut
80m Bear Crawl

WOD 2.12.15

Strength:
High Hang power snatch, 5×3 @60/65/65/70/70%

WOD:
Row wars:
3 rounds for reps:
40 calorie row
vs.
7 Power snatches, 95/65lbs
21 double unders

Post loads and total reps to comments.

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WOD 2.11.15

Skill:
Handstand/handstand walks

WOD:
3 rounds for time:
50 Russian kb swings, 1.5/1 pood
20 pistols
50 sit-ups

Post time to comments.

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WOD 2.10.15

Strength:
Shoulder press 3-2-1-1-1
Push press, 3-2-1-1-1

WOD:
4, 3 minute rounds with 1 minute rest between:
AMRAP of :
3 ring dips
6 hang power cleans, 135/95 lbs
9 box jumps 24/20 inches

Post loads and rounds to comments.

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WOD 2.09.15

Strength:
Front squat, 5-3-1-1-1

WOD:
Amrap in 15 minutes:
15 thrusters 95/65lbs
1 rope climb, (scale to 10 pull-ups)

Post loads and rounds to comments.

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