Blog
08
08
2014

FORGED FRIDAY

Forged Friday

Today is Forged Friday at New Species CrossFit.  Our work today will be performed in honor of Army Pfc. Hernando Rios who died August 8, 2005 Serving During Operation Iraqi Freedom. Pfc. Rios was 29 year of age,  of Queens, N.Y.; Also killed was Army Spc. Anthony N. Kalladeen. He was
26 year of age, of Purchase, N.Y.  Both soldiers were assigned to the 1st Battalion, 69th Infantry Regiment, 256th Brigade Combat Team, New York Army National Guard, New York City; they died Aug. 8 in Baghdad of injuries sustained Aug. 7, when their Humvee was struck by two improvised explosive devices as well as small-arms fire.

Honor these two Heroes with your heart, your mind and your physical ability.

Always support our Troops and God Bless America!  

WarmUp
2m AP
Eights 5m RC (AS/LatShuffle/HR)

BuyIn
x50 War & Peace (50/40)

WOD

“TABATA”
PullUp
Rest 1 minute
Wall Ball Shot (20/14)
Rest 1 minute
Butterfly SitUp
Rest 1 minute
Target Touch (12″ above reach)
Rest 1 minute
Calorie Row

*The TABATA interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

*Today’s TABATA score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.  *The sum total of all low scores becomes your overall score. -Post score next to your name on the  whiteboard.

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