Forged Friday 

Today is Forged Friday at New Species CrossFit. As you may or may not know, this is our day as athletes and patriots to perform at the top of our mental and physical capacity. Our reasoning is simple; the effort put forth is a symbol of honor for our U.S Military and First Responders. Today we must pay special attention to Army Spc. Ronnie J. Pallares -Died October 23, 2010 Serving During Operation Enduring Freedom. Army Specialist Pallares was 19 years of age from Rancho Cucamonga, Calif.; assigned to 27th Engineer Battalion, Fort Bragg, N.C.; died Oct. 23 in Andar district, Ghazni province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

Today’s goal is to forget about everything for the next hour. Just think about hitting your movements safely and efficiently, and honoring a Hero who died for this great country of ours.

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

WarmUp

5m RC

(JJ/AS/MC/HR)

BuyIn *Partners

x100 5m MedBall Chest Pass

WOD

x800m Run *BookEnd

THEN

 4 Rounds of:

x9 Deadlift (225/185/135)

x15 Slam Ball Squat Clean (50/40)

x21 Candlestick

THEN

x800m Run *BookEnd

That is all.