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 9.05.15


Turkish getup:

5-5-5-5, each arm for weight


Amrap in 17 minutes:

8 kettle bell thrusters right arm, 1.5/1 pood

8 kettle bell thrusters left arm 1.5/ 1 pood

16 grappling shoot throughs 

16 American swings 1.5/1 pood

Post loads and rounds to comments.
CrossFit Ruck

400m farmer carry – AHAP

10 burpee penalty per break

12 min amrap

– 5 slam ball getups

– 1 rope ascent

12 min amrap

– 10 slam ball over the shoulder

– 20m heavy sled push

200m farmer carry – AHAP

10 burpee penalty per break

(Match or go up in weight)



Today is Forged Friday at New Species CrossFit.As many of you know this is our day to be Patriots as we honor the great men and women who protect and serve our United States of America.

While our daily challenges are few, theirs remain many in the way of form, threat level and risk.

Please take special pause in your thoughts as we honor One Marine who was killed and 11 others who were injured when their CH-53E Super Stallion helicopter made a hard landing Wednesday night, the U.S. Marine Corps said.

The Marines aboard were taking part in a training exercise when the accident occurred around 9 p.m., officials said in a statement.

At the time of this post, the name of the deceased had not yet been released due to pending next of kin notification.

Please do your very best work today. Put forth your best effort. Be committed to what we are about to do and honor the fallen.

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



5m RC w/PVC



DL 5-5-5-5-5 @ 65-70% of 1rm


3 RFTx of:

x20 DU

x10 JumpSquat


12 min. AMRAP of:

x8 Burpee

x8 BFly SitUp

x8 WBS (30/20/14)


WOD 9.03.15


Bench press3-3-3-3-3


For time:

42 barbell back rack lunges, 95/65 lbs

21 pull-ups*

30 barbell back rack lunges, 95/65lbs

15 pull-ups 

18 barbell back rack lunges, 95/65 lbs

9 pull-ups 

Post loads and times to comments.

*level 3 chest to bar


WOD 9.02.15


10 yard Bear crawl/10 yard hurdle jump relay, 10 per athlete, teams no bigger than 5


12-9-6-3 reps for time of:

Front squats, 185/125 lbs (level I and II off the rack, level III from the floor)

Box jumps, 30/24 inches
Post feelz and times to comments.


WOD 9.01.15


1 power clean + 2 jerks x5, work heavy



Medball slams, 50/40lbs


Post loads and times to comments.