Forged Friday 

Today is Forged Friday at New Species CrossFit.  We owe a great deal to the men and women that defend this great country of ours.  We owe them a sincere thank you.  We owe them our sincere gratitude.  We owe them our sincere support.  And if that’s not enough, we definitely owe them some good positive thoughts in hope that they will remain safe and out of harm’s way  while protecting America and what this country stands for.  With that in mind, let us be sure to honor all of our troops and first responders as heroes. 

 

Today’s CrossFit Workout is programmed in honor of;  Army Staff Sgt. William R. Neil Jr.

who died March 21, 2008 Serving During Operation Enduring Freedom

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Staff Sgt. Neil was 38 years of age, of Holmdel, N.J.; assigned to the 3rd Battalion, 3rd Special Forces Group, Fort Bragg, N.C.; died March 21 in Sperwan Ghar, Afghanistan, of wounds suffered when his vehicle encountered an improvised explosive device.

 

Officer Neil, a Green Beret, was awarded the Army Commendation Medal, six Army Achievement medals, the Afghanistan Campaign Medal, the National Defense Service Medal, the Global War on Terrorism Medal, the Army Service Ribbon, the NATO Medal and the Good Conduct Medal, according to the Army.

 

Please bring your very best physical and mental effort to the table today as you train with the best athletes on earth, New Species athletes. 

 

Always support our Troops and God Bless America!

 

WarmUp

·         2m AP

·         PVC Shoulder Mobility

·         20meters of:

Forward BC – Backward BC – Rt. Side BC – Lt. Side BC

*3 Rounds

 

BuyIn

·         x50 MBC (20/14)

 

WOD

*With a 20 minute clock execute the following prescription:

ODD MINUTES:

·         x20s Burpee

·         x20s Barbell Thruster (75/55)

·         x20s OH Static Hold

 

EVEN MINUTES:

·         x1min Rest