Today is Forged Friday at New Species CrossFit. As athletes and patriots we will train to our best potential as a symbol to honor Army Sergeant First Class William K. Lacey who died January 4, 2014 serving during Operation Enduring Freedom. Army Sergeant Lacey was 38 years of age from Laurel Hill, Fla.; He was assigned to the 201st Brigade Support Battalion, 3rd Brigade Combat Team, 1st Infantry Division, Fort Knox, Ky.; he died on January 4, 2014, in Nangarhar Province, Afghanistan, of injuries sustained when the enemy attacked his unit with rocket propelled grenades.
In this New Year, let us all take the time to think of our troops and think of them often. Also, make it a point to thank those who serve when you see then during your daily travels. Always support our Troops and First Responders.
-God Bless America
WarmUp
2m AP
4m RC (JJ, MC, HR)
30/20/30
BuyIn/CashOut
10>1 Ladder
HR PushUp
BFly SitUp
WOD (Partners)
7 RFTx of:
(A1)
x25 DU
x13 WBS (20/14)
(A2)
x10 FSquat (95/65)
*Upon completion of FSquats, A2 must keep barbell in rack position until A1 has completed – THEN – A1/A2 switch roles
**Once WOD begins, Barbell must NEVER touch the ground for the duration of the WOD
That is all.
