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VISITING DETROIT? DROP-IN AND WOD WITH US Details

Specialized Classes

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    Barbell Club
  • specialized
    Mobility
  • specialized
    CrossFit Ruck
  • specialized
    Competition Training
  • specialized
    CrossFit Kids

Workout Of The Day

Recent Posts

New Species CrossFit added an event. ... See MoreSee Less

5th Annual St. Patty's Day Bar Crawl (sort of)

March 12, 2016, 3:30pm

5th Annual St. Patty's Day Bar Crawl (Sort of) is by far our biggest and IMHO best event. Even Donald Trump who is not prone to hyperbole says, “It really is a huge, tremendous event and is filled with some of the best people you will ever meet! So, come one or bring a friend and join 100+ competitive exercise enthusiasts in Downtown Royal Oak in celebration of St. Patty's Day! Stay for the whole thing (but get an Uber!) or pop in for a while, but we hope to see you all there! Do 16.3 and/or judge and cheer on your fellow tribe members and then treat yourself to a pint or maybe more libations. The festivities began at 3:30 at Gusoline Alley - the traditional first stop! Then onward to Fifth Avenue at 4:30 and later on in the evening dancing upstairs...bring your "A" game! As the tribe has grown, it becomes next to impossible to move from pub to pub, but it is always a fun night and nothing quite compares to taking over a bar with all friends sporting shirts with either the New Species logo of Dragons or skulls…you know someone always has your back! But first, be sure to grab your 2016 St. Patty’s Day shirt to rep the box proper! This year’s shirt is baseball/raglan ¾ sleeve. First come first serve! Hope to see everyone there!

2 months ago  ·  

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Hi Tribe,
With all the school closings, we are going to go ahead and cancel CF Kids today. Hope to see all the kiddos on Saturday!
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2 months ago  ·  

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Hey tribe!!
Tomorrow kicks off the new time for the Crossfit Kids class for ages 5-9!! Class will run from 4:30-5:15, but if you're getting your wod in too, have the kiddos bring along their homework and we'll set up in the lobby to get some work done😉😀
... See MoreSee Less

8 months ago  ·  

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04
31
2016

Cinco de Beastmode

Skill:

Burgener warmup and barbell movement review
Rx Division WOD
In 6 minutes:

Run 1/2 mile

With remaining time:

Max Front Squats (155/115)
Rest One Minute and proceed to:
AMRAP 12 Minutes

5 Snatch (155/115)

10 Pull Ups

15 Power Clean (155/115)
Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.
Scaled Division WOD
In 6 minutes:

Run 1/2 mile

With remaining time:

Max Front Squats (95/65)
Rest One Minute and proceed to:
AMRAP 12 Minutes

5 Ground to Overhead (95/65)

10 Burpees

15 Power Clean (95/65)
Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.
Party Division WOD
In 6 minutes:

Run 1/4 mile

With remaining time:

Max Front Squats (75/55)
Rest One Minute and proceed to:
AMRAP 12 Minutes

5 Ground to Overhead (75/55)

10 Burpees

15 Power Clean (75/55)

15 Seconds Freestyle Dance <– Oh yeah! Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.

Sandbag Division WOD
In 6 minutes:

Run 1/4 mile with a sandbag (weight of bag is your choice)

With remaining time:

Max Sandbag Front Squats
Rest One Minute and proceed to:
AMRAP 12 Minutes

5 Sandbag Ground to Overhead

10 Burpees (your sandbag stays on the ground for the burpess)

Run 100 yards with your sandbag
Score = (Front Squat Reps x 5) + Total Reps in the 12 Minute AMRAP.

04
30
2016

Forged Friday 

Today is Forged Friday at New Species CrossFit. As athletes and coaches we must take notice and be thankful for the fact that we live in a country that is free and safe. Sacrifices are made everyday by our First Responders as well as our U.S. Military. Be sure to recognize these individuals every chance you get. Whether it be a handshake, an anonymous gift or participating in a fundraiser for law enforcement or U.S. Veterans; Take action and go out of your way to thank these everyday heroes for the work that they do.This is Forged Friday.

Always support our Troops and First Responders. God Bless America!

WarmUp

2m AP

30/20/30

Push/Pull

*3 Rounds of:

:30 sec OH-Plate Hold (45/25)

:30 sec Dead Hang

Skill: Cartwheel

*Practice 5 minutes

Gymnastic WOD

*9 minutes of:

x5Cartwheel

x6 Candlestick

x7 Toes to Bar

Agility WOD

*9 minute AMRAP

x5 SDHP (70/53/35)

x6 Lateral Bell Hop

x7 BroadJump (Athlete Height)