FOEGED FRIDAY

Corrected Typo

Today is Forged Friday at New Species CrossFit. 

This is our day to honor our U.S. Military  and our First Responders. With honor in mind, the staff would like you to think of yourself as an Athlete. The dictionary defines the word “Athlete” as a person who is proficient in sports and other forms of physical exercise.  As CrossFit Athletes, we strive to be proficient in many areas of sport. Our specialty is not specializing at all. Furthermore, it is our belief that functional movement coupled with constant variance and  high intensity, prescribed in the right way over time, will make you better. Better physically and better mentally. A better, stronger, faster and more agile Athlete. Or as Mark Rippetoe has always said, a more useful and harder to kill human being. 

All of our training today must be better than before. For this is the type of effort you should expect from yourself every time you step out on the floor here at New Species. 

Take these thoughts forward today as you honor all of the branches of our U.S. Military. Please make special note to honor  those men and women currently deployed overseas. We hope that the job they are performing will keep them out of harms way and bring them home safely.  

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

WarmUp

2m AP

Row 500m

5m RC (JJ/AS/Mt.C/HR)

PVC Shoulder Mobility

BuyIn

x50 PVC BFly SitUp

*Clean Grip/Clear the Ear

WOD

5 RFTx of:

x10 PullUp 

x5 KB Rack Squat Rt. (70/53/35)

x5 KB Rack Squat Lt. (70/53/35)

x10 PST

CashOut 

Run 800m FTx 

OR 

x55 WBS *Unbroken or PR Attempt