Forged Friday 

Today is Forged Friday st New Species CrossFit.  Tradition tells us that this day is an opportunity to push beyond  the norm. This is also a chance to give your very best as a symbol of honoring our fallen U.S. Military  and First Responders. Let us pay special tribute on this day to remember; Army Spc. Justin B. Shoecraft, Died August 24, 2010 Serving During Operation Enduring Freedom. Army Specialist Shoecraft was 28 years of age of Elkhart, Ind.; assigned to 1st Squadron, 2nd Stryker Cavalry Regiment, Vilseck, Germany; died Aug. 24 at Tarin Kowt, Afghanistan, of wounds sustained when insurgents attacked his unit using an improvised explosive device at Kakarak, Afghanistan.
Let us keep this hero in our hearts and our minds as we train today.

Always support our troops and First Responders.  God bless America! 

WarmUp

2m AP

PVC -Extremities 

5m RC *Standard
BuyIn 

x3 Push/Pull (45/25) *30s

THEN

x20 Plate SitUp (25/10)
WOD

1 min. Work-1 min. Rest *Accumulate x100 Burpees. 

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1 min. Work-1 min. Rest *Accumulate x50 Box Jumps

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1 min. Work-1 min. 

Rest *Accumulate x25 Candlesticks

CashOut
FTx

x100m Bear Crawl 

*20m – must touch lines