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 10.13.15


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


AMRAP in 15 minutes:

5 shoulder to overhead, 135/95lbs

10 box jumps, 24/20inches

20 air squats

Post loads and rounds to comments.


WOD 10.12.15


Level I & II: front squat, 5-5-5-5-5

Level III:

Pause Front squat, 5 sec pause, 5-5-5-5



3 rounds for time:

400m run

21 American swings, 1.5/1 pood

12 pull-ups

Post loads and times to beyond the white board


WOD 10.11.15

WarmUp2 minute AP

5 min RC of:

-Lateral Lunge

-Bushman Pose

-Plank Shoulder Tap


3 rounds of:

-20m Bear Crawl Forward

-20m Bear Crawl Backward


*14m AMRAP of:

x10 PlyoBox Jump (24″/20″)

x10 Kettlebell/Dumbbell Push Press Right

x10 Kettlebell/Dumbbell Push Press Left

-EMOTM Mt. Climber x20

*KB/DB Load = Athlete’s Choice


WOD 10.10.15

Classes at 8am, 10am and Noon at elk park across the street on Normandy. 


Every 2min for 10 – full gasser (width of field x4)


15 min amrap:

– 20m lunge

– 20m sprint

– 50m burpee broad jump

– 50m sprint

– 100m bear crawl

Post rounds to comments, any movement begun before time can be finished.



Today is Forged Friday at New Species CrossFit. 
Our programming today is in special honor of two US military heroes who died while serving our country; Army Specialist, David A. Hess, 25 years of age of Ruskin, Florida; assigned to 526th Brigade Support Battalion, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), Fort Campbell, Ky.; died Oct. 10 in Mollyan, Zhari province, Afghanistan, of wounds sustained when insurgents attacked his unit with an improvised explosive device. Also killed was Army Staff Sergeant, David J. Weigle, 29 years of age of Philadelphia, Pa. Staff Sgt. Weigle was assigned to 1st Squadron, 75th Cavalry Regiment, 2nd Brigade Combat Team, 101st Airborne Division-Air Assault. 

Let us train specially hard today as a symbol of honor for these Heroes. The United States of America is free and safe because of the service and sacrifice of our U.S. Military. 

Let’s hit it hard today. Always support our troops and first responders – God Bless America!

2m AP

2m Bushman Pose 

30/20/30 w/bands

4 minute Hoover Ball Catch

*Small groups

x20 Front Squat (135/95)

x20 Lateral Bar Hops

x20 SDHP (70/53/35)


x15 Front Squat (135/95)

x15 Lateral Bar Hops

x15 SDHP (70/53/35)


x10 Front Squat (135/95)

x10 Lateral Bar Hops

x10 SDHP (70/53/35)


x5 Front Squat (135/95)

x5 Lateral Bar Hops

x5 SDHP (70/53/35)