Blog
    04
    11
    2016

    Forged Friday

    Today is Forged Friday at New Species CrossFit. 
    As coaches we ask that you pay special honor on this day to the two police officers who were slain in Des Moines, Iowa earlier this week. Officer  Justin Martin, of the Urbandale Police Department on service since 2015, and Officer Anthony Beminio, a sergeant with the Des Moines Police Department on service since 2005.
    Please keep these fallen heroes in your heart and on your mind as you train today
    Always support our Troops and First Responders. God Bless America!

    WarmUp
    2 minute AP

    5 min RC of:

    -Lateral Lunge

    -Bushman Pose

    -Plank Shoulder Tap

    BuyIn 
    3 rounds of:

    -20m Bear Crawl 

    -20m Broad Jump

    Upon Completion-Run 400m

    WOD
    With a 20 minute running clock-execute the following movements:

    ODD MINUTE
    x12 WBS (30/20/14)

    *Remainder of minute =  Burden Rest Overhead w/Ball

    EVEN MINUTE 
    x12 Box Jump (24/20)

    *Remainder of minute = Rest holding your box off the ground.  

    CashOut 
    *As a group

    x100 DU  FTx