Forged Friday

Today is Forged Friday at New Species CrossFit. As you continue through the 2015 Holiday Season, the Coaching Staff would like you to take a moment to be mindful of our U.S. Military and First Responders. Sacrifice, Valor and Honor are just a few words that come to mind when we think about how it is that we have come to enjoy the many freedoms of this country. Please use today’s training as means of thanking these brave individuals for all that they do to keep us safe and free.  

Always support our Troops and First Responders. Happy Holidays and God Bless America!

 

WarmUp

2m AP

x50 Jumping Jacks

x50 PVC Thruster

x50 Plank Butt Tap

 

BuyIn

x100 meter Slam Ball Squat Clean & Heave (50/40)

 

WOD

10 RFTx of:

x10 *SDHP  

x5 Stationary Lunge *KB Rack Hold Rt.

x5 Stationary Lunge *KB Rack Hold Lt.

x10 HR-Push Up

***KB (70/53/35)