Blog
    10
    07
    2015

    Forged Friday 

    Today is Forged Friday at New Species CrossFit. This is our day to honor all of our American Heroes. The mental and physical effort we put forth today is a sign of the love and gratitude we hold for those that protect us. So please apply all that you can to your movement today and walk out of here knowing that your best is truly YOUR BEST.Always support our Troops and First Responders. God Bless America!

    WarmUp

    2mAP

    30/20/30

    800m Run *80%

    Then:

    :30 Push/Pull x3

    (45/25)

    Then: x20 perfect push-ups

    WOD FTx:

    9>1 & 1>9 Ladders of:

    PullUp

    Barbell Thruster (95/65)

    CashOut:

    *1 RFTx of:

    x50 HR PushUp

    x50 BFly SitUp