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

FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. As athletes and Americans we must be mindful of the great men and women who preserve the safety and freedom of the United States of America. We must especially be mindful of those that have laid down there lives defending this great nation of ours. With that in mind on this Forged Friday we are honoring 31-year-old Green Beret from Bay City who served two tours of duty in Iraq has been killed fighting in Afghanistan, according to the Pentagon.
Sgt. 1st Class Michael A. Cathcart died of wounds received from small arms fire during dismounted combat operations in Kunduz Province on Friday, the Defense Department said.
Cathcart was a Bay City Central High School graduate and enlisted in the Army in 2001, The Bay City Times reported.
Cathcart was part of the 3rd Battalion, 3rd Special Forces Group at Fort Bragg, North Carolina.
He served in Iraq in 2003 and 2005 and volunteered for Special Forces in 2007, according to a statement from Fort Bragg. He joined the 3rd Special Forces Group in 2009 as an engineer.
His many awards include three Bronze Star Medals, the Purple Heart Medal and four Army Commendation Medals, the
statement said.
Please keep this Hero in your heart and on your mind as you perform today’s programming.
Always support our Troops and God Bless America!
WarmUp
2m AP
30/20/30
5m RC of:
SuperHero Complex:
RL-Elbow Plank, R-Elbow Plank, L-Elbow Plank, SuperHero
BuyIn
x31 WBS (30/20/14)
x31 Candlestick
WOD
*x7 RFTx
x5 Dead Hang PullUp
x15m SlamBall Clean/Heave (50/40) (clock to dragons and back)
x5 SlamBall Rack Squat
x15m SlamBall Clean/Heave (50/40)

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WOD 11.20.14

Strength:
Power clean and jerk, 1-1-1-1-1

WOD:
5 rounds:
90 seconds to complete:
4 back squats @70% 1 RM clean and jerk
Burpees, as many reps as possible
90 seconds rest between rounds

Post loads and total burpees to comments.

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WOD 11.19.14

Skill:
Rowing

Speed:
500m row x 3, max effort

WOD:
Head 2 Head:
In teams of no more than 5 athletes, 5 races per athlete
4 stone cleans, AHAP
2 four cone suicide drills

Post row times to comments.

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WOD 11.18.14

Strength:
Bench press, 5-3-1-1-1

WOD:
50-40-30-20-10 reps for time of:
American KB swing 2/1.5/1 pood
Double unders

Post loads and times to comments.

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WOD 11.17.14

Strength:
MAX OUT WEEK!
Front squat, 5-3-1-1-1

WOD:
21-15-9 reps for time:
Overhead squat 95/66lbs
Ring dip
Lateral hop

Post loads and times to comments.

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WOD 11.16.14

Sunday Fun Day

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

BuyIn 
5 object 20meter Shuttle 
100/70/53/35/26
*x3 Burpees for each object

WOD 
*12min AMRAP 
x8 Candlestick/Burpee Complex
x8 PullUp 

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WOD 11.15.14

Strength:
Turkish get up, 2 EMOTM for 10 minutes, athletes choice on weight

WOD:
4 rounds, fight gone bad style:
Dumbbell snatch, 100/70/50/30 lbs
Burpees
Tire back extension
20 inch Box jump

Post loads and total reps to comments.

CrossFit Ruck:
MARSOC Short Card

50 medball getup/stepups
50 burpee pull-ups
(partition as desired, 25min cap)

Ruck

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FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. This is our chance to push a little harder, both physically and mentally in recognition of our U.S. Military and First Responders. The sacrifices that are made by our men and women in uniform should never be be overlooked. Therefore, it is our duty as Americans and Athletes to take a moment to honor Marine Cpl. Aaron M. Allen who Died November 14, 2008 while serving during Operation Iraqi Freedom. Marine Corporal Allen was
24 years of age from Buellton, Calif.; assigned to the 1st Battalion, 4th Marines, 1st Marine Division, Camp Pendleton, Calif.; he died Nov. 14 in Baghdad, Iraq, after being struck by an improvised explosive device while supporting combat operations.
Let’s go extra hard today for the honor of this young man and American Hero. Always support our Troops and God Bless America!
WarmUp
2m AP
30/20/30
x20: -Toe Touch -Alt. Lateral Lunge -Jump Squat -HR PushUp
-SitUp
WOD
x500m Row
x40 DU
x30 HR PushUp
x20 Back Squat (185/135/95)
*3 RFTx
** If athletes exceed 10 then additional athletes will begin Row when Rower is available.
***Be sure to begin Row at top of minute.

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WOD 11.13.14

Strength:
Power clean and jerk, 2-2-2-2-2

WOD:
50-40-30-20-10 reps for time:
Wallball, 30/20/14 lbs
Sit-ups

Post loads and times to comments.

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WOD 11.12.14

Speed:
WOD 1:
12^1 Russian KB swings, 2/1.5 pood
Run 40 yard 4 touch shuttle between each set

WOD 2:
AMRAP in 17 minutes:
3 bar muscle ups or 5 toes 2 bar
7 medball slams
10 grappling shoot throughs

Post times to comments.

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Happy Veterans’ Day! We thank you for your service!

Strength:
Bench press, 3-3-3-3-3

WOD:
“Omar”
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

Post loads and times to comments.

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WOD 11.10.14

Strength:
Pause front squat, 3-3-3-3-3

WOD:
21-15-9 reps for time:
Power snatch 95/65 lbs
Pull-ups

Post loads and times to comments.

Extra credit: 100 hollow rocks

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WOD 11.09.14

Sunday FunDay
WarmUp
2m AP
PVC Shoulder Mobility
5m RC (JJ/AS/PST/HR)

WOD #1
Tabata Intervals
x5 -5m Jingle Jangle 
-Rest 2 minutes
x5 -Calorie Row 
-Rest 2 minutes 
x5 -Target Touch 

WOD #2
*4 RFTx 
x10 Box on/over(24/20)
x8 BFly SitUp 
x6 HR PushUp 

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WOD 11.08.14

Strength/conditioning:
2 Turkish get ups EMOTM for 10 minutes, 1.5/1 pood (1 each arm)

WOD:
Amrap in 15 minutes
7 Bear complex (squat clean thruster to back rack thruster) 95/65lbs *
1 rope climb or 15 supine pull-ups

*Scale up or down as appropriate

Post loads and rounds to comments.

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CrossFit Ruck
800m tire carry

APFT the hard way

30min AMRAP
-800m run
then grab ruck and rounds of:
-20m plate flip bear crawl
-5 plate thrusters
-20m overhead walking lunge
-20m sled pull down & back

800m run cash out

FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. It is our tradition as coaches and athletes to honor the First Responders and Military men and women who run toward the danger in order to keep us safe and free. On this Forged Friday we are honoring Army Sgt. Aaron B. Cruttenden, 25, and Army Spc. Dale J. Kridlo, 33, who were killed in action Nov. 7 when their patrol, which was sweeping for explosives in Operation Enduring Freedom, came under small-arms fire in Kunar Province, Afghanistan, according to the Department of Defense.
Our heart, mind and physical effort should be dedicated to these two Heroes. Bring them your very best today.
Always support our Troops and First Responders and God Bless America!
WarmUp
2m AP
PVC Shoulder Mobility
5m RC (JJ/AS/PST/HR)
BuyIn
x50 Alternating RKBS (53/35)
WOD
*17m AMRAP of:
x15 Burpee
x15m Walking Lunge *Rack Plate (45/25)
x5 PullUp
x15m Walking Lunge *OH Plate (45/25)

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WOD 11.06.14

Strength:
Power clean and jerk, 3-3-3-3-3

WOD:
Row wars:
3 rounds of:
500m row vs
Wall ball, 30/20/14

Post loads and total reps to comments.

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WOD 11.05.24

Speed:
Partner assisted Resistance runs x7, 20m

WOD:
For time:
10 hang cleans, 95/65lbs
25 candle sticks
10 hang cleans, 95/65lbs
25 burpees
10 hang cleans 95/65lba
25 toes 2 bar
10 hang cleans, 95/65lbs
25 medball slams
10 hang cleans, 95/65lbs

Post time to comments.

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WOD 11.04.14

Strength:
Bench press, 5-5-5-5-5

WOD:
5 rounds for time:
20 box jumps, 24/20 inches
15 ring dips
20 Russian swings, 2/1.5 pood

Post loads and times to comments.

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WOD 11.03.14

Strength:
Pause front squat, 5-5-5-5-5, 5 second pause

WOD:
FGB style:
3 rounds, 1 minute rest between rounds
Double unders
Deadlift, 225/185/155/125/95lbs
Calorie row
Shoulder to overhead 115/95/75/55lbs

Post loads and total reps to comments.

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WOD 11.02.14

Sunday Fun Day
Warm Up
2m AP
PVC Shoulder Mobility
5m RC – “Eights”
-5 meter Lateral Shuffle
-Air Squat
-AKBS (Light KB)
BuyIn
x3 minute Hooverball Catch
*small groups
WOD
-Partners or Lone Wolf-
x244m Row
x10 BFly SitUp
x5 HSPU (scale-Box L-PushUp)
x10 Alt. Stationary Lunge
*7 RFTx 

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