Forged Friday

Today is Forged Friday at New Species CrossFit. This is our opportunity to honor all U.S. Military and First Responders for the freedom and safety they provide for this great country of ours. As coaches and athletes we urge you to use all of your physical and mental ability for the day’s WarmUp and WOD.  

Let us now pay special tribute to fallen heroes;

Army Spc. Joshua R. Campbell, 22, of Bennett, Colorado and Army Spc. Shawn A. Muhr, 26, of Coon Rapids, Iowa. 
These two Americans died January 29, 2011 while serving during Operation Enduring Freedom. Both men were assigned to the 264th Combat Sustainment Support Battalion, 82nd Sustainment Brigade, Fort Bragg, N.C.; they died in Helmand province, Afghanistan, of wounds sustained when enemy forces attacked their unit with an improvised explosive device.

 

Please keep these men in your heart and on your mind today as you train.  
Always support our Troops and First Responders. God Bless America! 

 

WarmUp

2m AP

30/20/30

Then x20 of each:

PushUp

SitUp

Slow Mt. Climber

Hollow Rock

Bird Picker (x10 each side)

 

BuyIn

*Partner

x100 5 meter MedBall Chest Passes

 

WOD #1

Row 2k

 

WOD #2

*8 minute AMRAP of:

x4 DL (275/190/135/95)

x40m OH Walking Lunge (45/25)

 

CashOut

x100 of ANYTHING or combinations totaling x100