Today is Forged Friday at New Species CrossFit.
Our Tribe Member Marvin Carey, who hails from Boston, contacted us yesterday via email – he shared the following message via Facebook;
“What’s up Johnny D!! While you’re planning the next Forged Friday, please keep my hometown heroes in mind. Two of Boston’s finest firefighters lost their lives today fighting a very bad fire in Boston. One was a Marine and the other was a father of 3 kids under the age of 10. The 2 heroes were co-workers and personal friends of my good friend Gael and her lifelong boyfriend Dre.”
So today we honor these Heroes and all the First Responders who run toward the danger in order to protect our great country.
-God Bless America !
Warm Up
2m AP
4m Plank/Super Hero Complex (Rt./Lt./Str./Sh)
30/20/30
x25 Toe Touch
BuyIn
Push/Pull
x1m Dead Hang
x1m OH Plate Hold (45/25)
**x2 rounds
WOD #1
a.k.a. “Tailpipe”
*x3 Rounds
x250m Row
x1 minute Double KB Rack Hold (53/35)
REST EXACTLY 4 minutes between WODs. Rest begins when all athletes are complete.
WOD #2
*7min. AMRAP
x20m Object Carry
x20m Bear Crawl
x5 Candlesticks
*Choose any object in the Gym – Challenge yourself.
