Blog
    20
    05
    2016

    Forged Friday 

    Today is Forged Friday at New Species CrossFit. As coaches and athletes, we believe it is our patriotic duty to consistently honor those that protect our safety and our country on a daily basis. The threats that our First Responders and U.S. Military face are frequent, while ours, thanks to their effort, remain few.As you train today, please keep all of our American Heroes in your heart and on your mind.

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

    WarmUp

    2m AP

    5 Rounds of:

    x12 Pass Through

    x12 OHS

    x12 Hollow Rock

    *PVC for all movements

    BuyIn

    9 minutes of alternating

    American GetUps (moderate load)

    *American- because we are not in Turkey and this is a Forged Friday.

    WOD

    8 RFTx

    x1 minute OH Wall Ball Hold (30/20/14)

    x10 Wall Ball Shot (30/20/14)

    x9 Box Over or On/Over (24/20)

    x8 Candlestick