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 12.17.14

Strength:
Turkish getup, 2-2-2-2-2

WOD:
Row wars:
500m vs.
5 medball slams
5 ring dips

Post total reps to comments.

WOD 12.16.14

Strength:
Overhead squat, 3×8
Snatch balance, 3×3

WOD:
4 rounds for time:
10 Power snatch, 95/65lbs
20 box jumps
30 sit-ups

Post loads and times to comments.

IMG_9556.JPG

WOD 12.15.14

Strength:
Deadlift, 5-3-1-1-1

WOD:
Amrap in 15 minutes:
3 clapping pullups
6 clapping push-ups
9 jump squats, 95/65lbs

Post loads and rounds to comments.

IMG_9570.JPG

WOD 12.14.14

A2m AP
30/20/30
Fx WarmUp x3
(BearCrawl/LatShuffle/ParaPlyo)
WOD #1
*12 Minute AMRAP
x4 Renegade Row (DB or BW)
x8 Box On/Over (24/20)
**REST 4 minutes THEN
WOD #2
1500m Row
*Moderate Pace

IMG_9569.PNG

WOD 12.13.14

Speed:
Partner assisted resistance runs x7, 1 minute rest between

WOD:
AMRAP in 15 minutes of:
10 Wallball, 20/14lbs
10 Wallball sit-up, 20/14lbs
40m Bear crawl

Post rounds to comments.

CrossFit Ruck

Warm-Up
Buy In:
1mi indian run

WOD
“Log Up The Tailpipe”
3RFT (r) in teams of 3:
-2 people hold log overhead, 3rd does 50m walking lunge. When 3rd returns, all 3 do 13 4-ct flutter kicks as a team, then everyone rotates. Penalty for dropping log is 5 burpees as a team.

Ruck

IMG_9516.JPG

FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. We are working today in order to Honor Army Staff Sgt. Matthew R. Ammerman who
Died December 3, 2014 while serving During Operation Enduring Freedom. Staff Sergeant Ammerman was 29 years of age from Noblesville, Ind.; assigned to 3rd Battalion, 7th Special Forces Group, Eglin Air Force Base, Fla.; died Dec. 3 in Zabul Province, Afghanistan, of wounds caused by small-arms fire.
Let us keep this Hero in our hearts and on our minds today as we move properly with great effort.
Always support our Troops and God Bless America!
WarmUp
2m AP
PVC Shoulder Mobility
Fx WarmUp x3
(20m Bear Crawl/Lat Shuffle/ParaPlyo Jump)
*Push/Pull – 3 rounds of:
x30s OH Static Plate Hold
x30s Dead Hang
BuyIn
x50 PullUp
*1st attempt is MAX REP
WOD
x10 DB Deck Snatch/OH-ContraLateral Lunge
x10 Candlestick
x20 DU
*20minute AMRAP

IMG_9566.JPG

WOD 12.11.14

Strength:
Back squat, 3-3-3-3-3

WOD:
Amrap in 15 minutes:
5 handstand push-ups
7 power cleans, 155/105lbs
9 shoot throughs

Post loads and rounds to comments.

IMG_9559.JPG

WOD 12.10.14

Skill review

WOD:
In teams of two, with one athlete working at a time, complete the following:
100 box jump overs, 24/20inches
100 pull-ups
100 sit-ups
100 sledge strikes
100 overhead squats, 95/65lbs
100 medball slams 50/40lbs
100 double unders

Post time to comments.

IMG_9544.JPG

WOD 12.09.14

Strength:
3 position power snatch x3 @ 60% 1RM
Power snatch, 2-2-2-2

WOD:
50-40-30-20-10 reps for time of:
Russian kb swings, 2/1.5 pood
Push-ups

Post loads and times to comments.

IMG_9525.JPG

WOD 12.08.14

Strength:
Deadlift, 3-3-3-3-3

WOD:
5 rounds for time:
10 push press, men: 135/115/95, women: 93/73/63lbs
25 air squats

Post loads and times to comments.

IMG_9518.JPG

Pearl Harbor Day

Today at New Species CrossFit, December 7, 2014, we are recognizing National Pearl Harbor Remembrance Day, which commemorates the attack on Pearl Harbor, in Hawaii, during World War II. Many American service men and women lost their lives or were injured on December 7, 1941. 
Our WOD for Pearl Harbor Day is themed “73”, as it was 73 years ago today that Pearl Harbor was attacked. 
Always support our Troops and God Bless America!

WarmUp
2m AP
“Eights”
*5m RC of:
-AirSquat 
-5 meter Lateral Shuffle 
-Plank Shoulder Tap
-Hollow Rock

BuyIn 
x5 Tabata Intervals of 5m Jingle Jangle 
*Max Effort

WOD “”73″
x73 BackSquat (95/65/45)
x73 ButterFly SitUp
x73 PullUp 
*1 RFTx 
**Must complete in order

IMG_9532.JPG

WOD 12.06.14

Skill review

WOD:
For time:
Row 1,000 meters
30 dips
75/55-lb. sumo deadlift high-pulls, 30 reps
30 handstand push-ups
75/55-lb. power snatches, 30 reps
30 burpees
30 toes 2 bar
75/55-lb. sumo deadlift high pull, 30 reps

Post time to comments.

CrossFit Ruck:
NSW Mile (135 cap)

20min AMRAP O-course
– 400m run
– 200m log carry
– 50m sled drag
– 40 over/under w/ kb

IMG_9403.JPG

FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. We have the good fortune of living in the land of the free. It is this freedom that makes it possible for us to participate here as athletes of New Species. As coaches-we’d like you to know that we realize your daily lives can get very hectic and challenging at times. We hope that over the next hour you are able to put all of that aside and focus on the task at hand. Additionally, we invite you to work harder today as a sign of support for our First Responders, U.S. Military and all those directly affected by the sacrifices that our Heroes make for us. Today we would like you to collectively harness all of your energies in order to honor Army Spc. Joseph W Riley
who died November 24, 2014 Serving During Operation Enduring Freedom. Army Specialist Riley was 27 years of age from Grove City, Ohio; assigned to 1st Battalion, 508th Parachute Infantry Regiment, 3rd Brigade Combat Team, 82nd Airborne Division, Fort Bragg, N.C. He died November 24th in Kabul, Afghanistan, of wounds suffered in a vehicle-borne improvised explosive device attack.
Please keep this Hero in your heart and on your mind today.
Always support our Troops and God Bless America!
Warmup:
2 minute Achilles Plank
5 minute RC WarmUp (standard)
+ PVC Shoulders
BuyIn
4 rounds of:
-20m Bear Crawl Forward
-20m Bear Crawl Backward
WOD #1
x3 ManMaker (BW)
x3 KB Thruster Right
x3 KB Thruster Left
*10 RFTx
**KB ((70/53/35)
***20 Minute Cap
WOD # 2
x5 Tabata Intervals of:
-Squat Jump
-Pull Up

IMG_9515.JPG

WOD 12.04.14

Strength:
Back squat, 5-5-5-5-5

WOD:
Row wars
500m row vs medball slams 50/40lbs

Post loads and total row to comments.

IMG_0144.JPG

WOD 12.03.14

Skill:
Maudie up skill work or ring dip negatives 5×3

WOD:
Amrap in 17 minutes:
2 muscle ups/5 ring dips
4 box jumps, 30/24 inches
8 sit-ups

Post rounds to comments.

IMG_9494.JPG

THANK YOU

This is gonna be a long, scattered, disorganized and somewhat emo post, so those of you with a weak stomach, just skip down to the WOD. As I sit on this plane flying in from what used to be my home, I’ve been scrolling through pictures of the last few years. I want to thank each and everyone of you badass motherfuckers that has made my life awesome and literally made my dreams come true. There was one affiliate in Oakland county before us and I introduced them to CrossFit so I still count us as number one; now there are around 50 in Detroit metro. Thank each and everyone of you for staying buckled in on this ride. Many of you still remember the Home Depot rig that we brought down with “Trevor” a few thanksgivings ago, many more remember when the floor wasn’t finished. We all miss Tim, Jerrod, Tyler and others that have literally “moved” on for different reasons. Some of you even have the pleasure of missing Amanda Wheeler. It’s been hard for me to see so many of my best friends move on, but you guys keep me going everyday, thank you. The rest of us are going to remember this 2800sqft facility that seemed so huge when we started. We started in a 500sqft room in the basement of a local YMCA, then a one car garage, then a 3 car garage and now where we are now. I dumped every dime of my retirement into this facility and haven’t regretted it even one day. I grew up super poor and you have all helped me feed myself doing what I love every single day. Many of our classes are now over crowded but you guys stick with us, you are a part of us. You are our beating heart, our blood. Without knowing it, many of you have seen me through some of the most challenging times in my life. You stuck with me when my own fitness faltered and now will see me get it all back and more. As we get ever closer to embarking on this new journey, in a new facility that will trump any other local affiliates, I can only thank YOU. We will continue to be second to none, and it has nothing to do with the swank new digs, it’s each and every one of you. New Species is my first born and the only thing I love more is Nate and my family. Thank you for everything. I am here for anything you guys need, any concerns, anything you need to take your fitness and health and outright badassery to a whole new level. Don’t forget about your food, and all the basics. Stay buckled in, this fucking ride is only going to get more epic.
Thank you and you have all my love and devotion.

IMG_0014.PNG

WOD 12.02.14

Strength:
Hang snatch 3×3 @60-70% 1RM
Snatch push press 3×3 @60-70% 1RM

WOD:
“Fran”
21-15-9
Thrusters, 95/65lbs
Pull-ups

Post loads and times to comments.

IMG_9451.JPG

WOD 12.01.14

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

WOD:
5 rounds for time:
20 front rack lunges, 1.5/1 pood (10 front rack right 10 left)
10 burpees

Post loads and times to comments.

IMG_9484.JPG

WOD 11.30.14

Warmup:
2 minute Achilles Plank
5 minute RC WarmUp (standard)
+ PVC Shoulders

BuyIn
4 rounds of:
-20m Bear Crawl Forward
-20m Bear Crawl Backward

WOD
x200m Row
x20 WBS (30/20/14)
x10 Candlestick
*4 RFTx

IMG_9451.JPG

WOD 11.29.14

Strength:
Turkish get up, 2-2-2-2-2

WOD:
5 rounds for time:
7 Hang squat cleans 135/95lbs
14 Broad jumps (bar length)
1 rope climb, beam touch (scale to 10 ring rows)

IMG_9404.JPG