Forged Friday 

Today is Forged Friday at New Species CrossFit.As coaches and athletes we ask that you take special care in honoring;

Marine Lance Corporal Joshua M. Bernard, died August 14, 2009 while serving during Operation Enduring Freedom.

Lance Corporal Bernard was 21 years of age, of New Portland Maine; assigned to 2nd Battalion, 3rd Marine Regiment, 3rd Marine Division, III Marine Expeditionary Force, based at Marine Corps Base Hawaii, Kaneohe Bay; died Aug. 14 while supporting combat operations in Camp Bastion, Afghanistan.

Bernard had received the Purple Heart, National Defense Service Medal, Afghanistan Campaign Medal, Iraq Campaign Medal, Global War on Terrorism Service Medal and a Sea Service Deployment Ribbon.

Your effort here today is meant to be a symbol of honor for this Marine Hero.

Always remember to support our Troops and First Responders. God Bless America!

WarmUp:

5m RC (JJ/AS/MC/HR)

30/20/30

x30 SLDL or GHD Back Extension

Strength:

5×5 Deadlift

*Establish your 5RM DL via working/warmup sets to 85% – Sets 3-4-5 should be 5RM PR attempts.

**Rest 3 minutes between all attempts.

***Work on your own or with a partner of similar strength and skill.

WOD#1

8 min. AMRAP of:

x14 HR-PushUp

x20m BearCrawl

WOD #2

8 min. Max Calorie Row