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 3.28.15

WOD 1:


Partner WOD 
-row 250m 
-hold 2 1.5/1 pood KB’s racked beneath your chin while partner rows 250m

Alternate and repeat for 3 rounds

WOD 2:

5 rounds for time:

20 American swings, 1.5/1 pood

15 push-ups

10 toes2bar

Post time to comments. 

CrossFit Ruck

7 rounds (vs / row wars style)

- 1 rope ascent

- 2 stone cleans

- 40m sprint

- 2 stone cleans

- 1 rope ascent


- over the rig medball burpee

800m NSW mile

- equal mix of 185/135/95#  


Today is Forged Friday at New Species CrossFit. Our training today is necessary. Our workout is purposeful and well planned. Everything we do in here today is for the sole purpose of honoring:

Staff Sgt. Marcus Bawol, who died when a U.S. Army UH-60 Blackhawk Helicopter crashed near Eglin, Florida, at approximately 8:30 p.m. March 10, 2015. Staff Sgt. Bawol, 26, a native of Warren, Michigan, served within U.S. Marine Corps Forces, Special Operational Command as a critical skills operator. His personal awards include the Navy and Marine Corps Commendation Medal, Navy and Marine Corps Achievement Medal, Combat Action and Good Conduct Medal. U.S. Marine Bawol was one of seven Marines killed in this incident. 

Let us alway support our Troops and First Responders. God Bless America. 


x500m Row

x20 reps of:





x5 TI of: 5m Jungle Jangle 


21-18-15-12-9-6-3 reps of:

Hang Clean

Bar over Burpee


WOD 3.26.15


Snatch grip push press, 3-3-3-3-3


5 rounds for time:

12 ring dips

40y bear crawl

Post loads and times to comments. 


WOD 3.25.15

Skill review


3 rounds for reps, rotate each min:


Wall-ball: 20/14 pound ball, 10/9 ft target. (Reps)

Sumo deadlift high-pull: 75/55 pounds (Reps)

Box Jump: 20IN box (Reps)

Push-press: 75/55 pounds (Reps)

Row: calories (Calories)

 Post total reps to comments.


WOD 3.24.15


Level I: pull-up negatives, 5×3

Level II: Max rep strict pullups x3

Level III: Weighted Pull-up, 5-3-1-1-1


10^1 reps for time:

Front squat, 135/95lbs


Post loads and times to comments.


WOD 3.23.15

Deadlift, 5-3-1-1-1


Amrap in 15 minutes:

5 pullups

7 box jumps overs, 24/20 inches

9 butterfly sit-ups 

Post loads and rounds to comments. 

WOD 3.22.15

Warm Up

2m AP

PVC Shoulder Mobility

5m RC – “Eights”

-5 meter Lateral Shuffle

-Air Squat

-AKBS (Light KB)


Fx WarmUp x3



x400m Run


*5 Rounds of:

x8 PushUp

x8 Stationary Lunge

x8 WBS (20/14)


x400m Run


WOD 3.21.15


7 rounds per athlete:

15 Russian kb swings, 1.5/1 pood

80m shuttle (4 floor lengths out and back)


Row wars

500m row vs.

3 pullups

6 power snatches 95/65 lbs

9 sit-ups 

Post total reps to comments. 


Forged Friday 

Today is Forged Friday at New Species CrossFit.  We owe a great deal to the men and women that defend this great country of ours.  We owe them a sincere thank you.  We owe them our sincere gratitude.  We owe them our sincere support.  And if that’s not enough, we definitely owe them some good positive thoughts in hope that they will remain safe and out of harm’s way  while protecting America and what this country stands for.  With that in mind, let us be sure to honor all of our troops and first responders as heroes. 


Today’s CrossFit Workout is programmed in honor of;  Army Staff Sgt. William R. Neil Jr.

who died March 21, 2008 Serving During Operation Enduring Freedom


Staff Sgt. Neil was 38 years of age, of Holmdel, N.J.; assigned to the 3rd Battalion, 3rd Special Forces Group, Fort Bragg, N.C.; died March 21 in Sperwan Ghar, Afghanistan, of wounds suffered when his vehicle encountered an improvised explosive device.


Officer Neil, a Green Beret, was awarded the Army Commendation Medal, six Army Achievement medals, the Afghanistan Campaign Medal, the National Defense Service Medal, the Global War on Terrorism Medal, the Army Service Ribbon, the NATO Medal and the Good Conduct Medal, according to the Army.


Please bring your very best physical and mental effort to the table today as you train with the best athletes on earth, New Species athletes. 


Always support our Troops and God Bless America!



·         2m AP

·         PVC Shoulder Mobility

·         20meters of:

Forward BC – Backward BC – Rt. Side BC – Lt. Side BC

*3 Rounds



·         x50 MBC (20/14)



*With a 20 minute clock execute the following prescription:


·         x20s Burpee

·         x20s Barbell Thruster (75/55)

·         x20s OH Static Hold



·         x1min Rest


WOD 3.19.15


Hang snatch, 3-3-3-3-3


5 rounds for time:

10 back squats, 185/155/135/95/115/75lbs

30 lateral med ball throws, 20/14lbs

Post loads and times to comments.

WOD 3.18.15


Turkish get up:

2 reps EMOTM for 10 minutes, AHAP 


AMRAP in 15 minutes:

5 handstand push-ups

7 toes 2 bar

9 box jumps 24/20 inches

Post loads and rounds to comments.

WOD 3.17.15


Bench press, 3-3-3-3-3


20 minute Death by:

Medball slam


*when unable to complete round, finish time cap with numbers from last successful round

Post loads and total reps to comments.

WOD 3.16.15


Deadlift, 10-10-10-10


3 rounds for time:

15 Hang squat clean, 135/95lbs

400m run

Post loads and times to comments.

WOD 3.15.15




30/20/30 w/OH-JumpSquat

x50 Light AKBS 


EMOTM x9 minutes of:

x5 Squat/Clean/Heave 

*Max Distance (50/40)


*5 RFTx 

x 15 Burpee 

x15 RKBS (53/35)

200m Run 


x50 Plate SitUp (45/25)

WOD 3.14.15

Buy in/cash out:

100 hollow rocks


FGB style:

Toes 2 bar

PVC hurdle jumps, 21/17inches (PVC in box handle)

Sledge strike, 50/16/10lbs

Push press,  75/55lbs

Calorie row

Post total reps to comments.

CrossFit Ruck

800m farmer carry

20min AMRAP

- 10 burpees

- 20 kb box stepups

- 30 kbs

- 100m sprint

400m waiter carry


Today is Forged Friday at New Species CrossFit. As coaches and athletes, we believe it is our patriotic duty to consistently honor those that protect our safety and our country on a daily basis.  The threats that our First Responders and U.S. Military face are frequent, while ours, thanks to their effort,  remain few.  With this in mind, please do your very best to honor USMC Sgt Joshua Robinson, AKA “Brother Cruise”;  29 years of age from Omaha, Neb.; assigned to Scout Sniper Platoon 1st Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Camp Pendleton, Calif.; died Aug. 7 in Helmand province, Afghanistan of sniper fire while conducting combat operations.  We ask that you keep this Hero in your heart and on your mind today as you perform today’s programming. 

The New Species Tribe would like to say a special thanks and recognize our very own athlete; Marine Gunnery Sergeant Raymond J. Andresen.  It is because of “Gunny” that we are honoring his friend and Marine brother today. 

As always, support our Troops and First Responders. 


2m AP

5m RC

PVC Shoulder Mobility


x40 OHS w/PVC

400m Run

x40 HR PushUp 

400m Run

x40 PullUp

400m Run

x40 WBS 

400m Run

x40  OHS w/PVC

*35 minute AFAP (As Far As Possible)

WOD 3.12.15


Snatch grip push press, 3-3-3

Overhead squat, 5-5-5




Double unders


Post loads and times to comments.

WOD 3.11.15


Head to head, 7 rounds per athlete, teams of no more than 4:

7 burpees

1 four cone suicide drill (cones 5y apart)


Complete as many rounds as possible in 12 minutes.

30/24″ Box Jump – 6 Reps
Strict Supine Ring Row – 8 Reps
50/40 lb Ball Slams – 10 Reps
Push Ups – 8 Reps

Post rounds to comments.

WOD 3.10.15


Level I: pullup skill work and true negatives 3×3

Level II: Max reps pullups x3, 2 min rest

Level III: weighted pullup 3-3-3-3, max rep pullups x 1


3 rounds for time:

10 power clean and jerks, 135/95lbs

30 grappling shoot throughs 

Post loads and times to comments.

WOD 3.09.15


Deadlift, 3-3-3-3-3


AMRAP in 15 minutes:

21 air squats

14 kb  snatches, 1.5/1 pood (7 left, 7 right)

7 bar muscle ups or ring dips 

Post loads and rounds to comments.