Blog
12
06
2015

FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. 
This is our day as athletes, coaches and Americans to pay tribute to all that this great country stands for. 
The American Flag is a symbol of our freedom and all those who fought for it. 
With this in mind you’re all welcome to join me in reciting The Pledge of Allegiance to the Flag:
I pledge allegiance to the Flag of the United States of America, and to the Republic for which it stands, one Nation under God, indivisible, with liberty and justice for all. 
Always support our Troops and First Responders. God Bless America!
Warm Up:

3 Rounds of:

1m Achilles Plank

x10 HR-PushUp

x10 Hollow Rock w/PVC

x10 OHS w/PVC

x10 PVC Thruster
WOD

“Tabata Switch”

PullUp

SlamBall Clean & Heave (50/40)

Plank Shoulder Tap

Target Touch (12″ max reach)

Jump Squat
* 20:10 Work/Rest Intervals

** Switch stations after every Tabata interval.  

*** 8 complete rotations.