Blog
05
12
2014

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

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