Blog
    20
    11
    2015

    Forged Friday 

    Today is Forged Friday at New Species CrossFit. 
    This is a day typically set to honor the fallen heroes of the U.S. Military and first responders that have sacrificed their lives for our freedom. Today, however we must turn our attention to the innocent victims who lost their lives in the recent terrorist attacks in France. With this in mind, today’s training should be performed as a symbol to shed light and well wishes on the people of France in their time of need. Please keep the numerous victims and all those affected by these atrocities in your heart and on your mind today as you train. 
    Always support our Troops and first responders. God Bless America! 
    WarmUp

    AP -vs- 500m Row

    THEN:

    Barbell WarmUp 

    *Using an empty Barbell perform x20 of each:

    -Good Morning

    -Back Squat 

    -Alt. Lunge (Back Rack)

    -Thruster
    BuyIn:

    x4 minute Hoover Catch
    WOD

    *5 RFTx of:

    x12 Power Clean (135/95)

    x24 Box Jump (30/24/20)
    CashOut

    x30 Plate SitUp (45/25)