Forged Friday

Today is Forged Friday at New Species CrossFit. Our training today is necessary. Our workout is purposeful and well planned. Everything we do in here today is for the sole purpose of honoring: Marine Lance Corporal Garrett W. Gamble, who died March 11, 2010 while serving during Operation Enduring Freedom. Lance Corporal Gamble was 20 years of age, from Sugar Land Texas; assigned to the 2nd Battalion, 2nd Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, Camp Lejeune, N.C.; died March 11 while supporting combat operations in Helmand province, Afghanistan.
As New Species coaches, we urge you to make your work count today for the honor of this young soldier’s sacrifice.

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

Warm Up

2m AP

5 minutes of “Eights”

-5m Lateral Shuffle

-Light AKBS

-Overhead Squat w/PVC

-Hollow Rock w/PVC

Buy In

x5 Tabata 5m Jingle Jangle

*Rest in hand supported plank


EMOTM x15 minutes

x10 Wall Ball Shot (30/20/14)

x5 RKBS (70/53/35)

Cash Out

x5 Tabata 5m Jingle Jangle

*Rest in hand supported plank