Blog
    11
    11
    2016

    FORGED FRIDAY

    Today is Forged Friday at New Species CrossFit. 
    To all our veterans today, and to veterans across America, whether you served on the beaches of Europe, the jungles of Asia, the deserts of the Middle East; whether you served here at home or overseas, in wartime or in peace; whether you served proudly in the Army, Navy, Air Force, Marines, or Coast Guard — you are part of an unbroken chain of patriots who have served this country with honor through the life of our nation.  And for this we salute you. 
    As you train today, please keep all Veterans in your heart and on your mind. 
    Always support our Troops and First Responders. God Bless America!
    WarmUp

    2m AP

    30/20/30 w/jumping OHS

    THEN 

    2 Rounds of:

    20m Walking Lunge

    20m Ostrich

    20m Pigs on Skates 

    20m Ape Walk 
    WOD #1

    *8 RFTx

    x15 Lateral Bar Hop

    x10 Butterfly SitUp

    x5 Deadlift (225/155)
    WOD #2

    *300m Row

    x3 attempts w/1 minute rest btwn.  *Partners if needed 

    -1st attempt – Mechanics

    -2nd attempt – 80-90%

    -3rd attempt – MAX EFFORT
    CashOut

    2minute Max Double Under