Blog
    15
    01
    2016

    Forged Friday 

    Today is Forged Friday at New Species CrossFit.On this day each week we honor our U.S. Military and First Responders. Our motivation has always been and should continue to be that we work harder than yesterday. Make it a point to put forth your very best mental and physical effort and know that your training here is a tribute to all the men and women who serve both domestically and abroad.

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

    WarmUp

    2m AP

    30/20/30

    *4 min. RC of:

    :15 second plank holds

    Front-Right-Left-SuperHero

    BuyIn

    Turkish GetUp – Alternating

    (70/53/35)

    *7 minutes

    WOD

    *10 RFTx of:

    x10 RKBS (106/70/53)

    x10 Grappling Shoot Through

    x30m Bear Crawl

    CashOut

    x8 Tabata Intervals of:

    5 meter Jingle Jangles