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Workout Of The Day

Recent Posts

My Tribe! Happy Labor Day weekend! Tomorrow we will be running classes at 8am, 10am and noon! Come get it in and then get your festivities on! ... See MoreSee Less

2 months ago  ·  

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Dear parents,

With Labor Day coming up, school starting, and Mr. Baby joining us in the next few weeks, we are going to have a few changes to the schedule for a little while.

Starting Monday the 29th, we are going to take a break from classes until September 10th. That does include the Saturday class on September 3rd over Labor Day weekend. Once we start back up, because I will not be available to help out, we will have one class each week for each age group:

*Ages 5-9 will still meet Tuesdays from 4:30pm-5:15pm
*Ages 10-14 will meet Wednesday 4:15pm-5:00pm
*All ages welcome Saturday 9am

This will run until about mid-October and then we will be back to our normal twice a week schedule.

For those of you that do not know, Lora Herbert will be running the class for our younger age group. She has been helping out with kids classes for years so I know that many of our parents are familiar with her, and is an amazing 4th grade teacher in Troy. Camp would not have been what it was without her! Heather, one of our coaches here at New Species, will be working with our older group. Her list of certifications goes on and on, and she has been actively shadowing me all summer with kid’s classes, and saving the day when I was unable to demonstrate a movement to the kids. She ran one of the GoRuck camp sessions which was a huge hit!

I greatly appreciate everyone’s support over the past few months, and I’m sorry for the changes, but I promise they are only temporary! Please don’t hesitate to contact me with any questions at

Thank you!
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2 months ago  ·  

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Hello Parents!

Don’t forget, next week is our CrossFit Kid’s Camp! Spaces are filling up, so be sure to sign up as soon as possible. Full week, and daily drop-in options are available!

Camp runs from 8:30am until noon Monday through Friday, because of this, we will not be having our normally scheduled kid’s class. However, summer classes will resume the following week at our summer 10:30am time. We will be switching back to our afternoon classes after Labor Day once school is back in session.

Hope to see you all there!
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3 months ago  ·  

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WOD 10.24.16


3 position clean + jerk, x3, 65/70/75%, 1 every 2 minutes

In 12 minutes, find your 1 RM clean and jerk


“First WOD”

Amrap in 15 minutes:

5 medball slams, 50/40lbs

10 push-ups, (men)/situps, (women)

15 air squats

Post loads and rounds reps to beyond the whiteboard. 



WOD 10.23.16

Sunday Fun DayWarm Up

2m AP

5m RC


-5m Lateral Shuffle

-Air Squat

-AKBS (Light KB)


40m Pigs on Skates

40m Ape Walk

WOD #1

*7 minute AMRAP

x12 Walking Lunge

*w/Slam Ball Shoulder Hold

** x6 Rt. x6 Lt.

x6 Pull Up

WOD #2

*7 minute AMRAP

x12 BFly SitUp

x6 KB Thruster Rt.

x6 KB Thruster Lt.

*That is all.