Today is Forged Friday at New Species CrossFit. As we approach Independence Day 2015, let us keep in mind the great sacrifices put forth by our men and women in uniform.As coaches and athletes we ask that you put forth your very best effort today as a sign of honor and tribute to all those that help keep this country safe and free.
Let us pay special attention in keeping our heart and mind focused on today’s hero; Marine Sergeant Joseph D. Caskey, 24 years of age of Pittsburgh, Pa.; assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Camp Pendleton, Calif.; died June 26, 2010 while supporting combat operations in Helmand province, Afghanistan.
All Honor is with Marine Sergeant Caskey on this Forged Friday. His sacrifice will not be forgotten.
Always support our Troops and First Responders. God Bless America!
5min RC WarmUp
PVC Shoulder Mobility
30/20/30 w/Jumping OHS
*3 rounds of:
-20m Bear Crawl Forward
-20m Bear Crawl Backward
*4 RFTx of:
x20 Deadlift (185/135)
x10 KB Rack Squat Rt. (70/53/35)
x10 KB Rack Squat Lt. (70/53/35)
Walk to the New Location and back.