Blog
    29
    04
    2016

    Forged Friday 

    Today is Forged Friday at New Species CrossFit. As athletes and coaches we must take notice and be thankful for the fact that we live in a country that is free and safe. Sacrifices are made everyday by our First Responders as well as our U.S. Military. Be sure to recognize these individuals every chance you get. Whether it be a handshake, an anonymous gift or participating in a fundraiser for law enforcement or U.S. Veterans; Take action and go out of your way to thank these everyday heroes for the work that they do.This is Forged Friday.

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

    WarmUp

    2m AP

    30/20/30

    Push/Pull

    *3 Rounds of:

    :30 sec OH-Plate Hold (45/25)

    :30 sec Dead Hang

    Skill: Cartwheel

    *Practice 5 minutes

    Gymnastic WOD

    *9 minutes of:

    x5Cartwheel

    x6 Candlestick

    x7 Toes to Bar

    Agility WOD

    *9 minute AMRAP

    x5 SDHP (70/53/35)

    x6 Lateral Bell Hop

    x7 BroadJump (Athlete Height)