Blog
    03
    06
    2016

    Forged Friday 

    Today is Forged Friday at New Species CrossFit. This is your chance as an athlete to push a little harder, a little farther, and go above and beyond your norm.As coaches we ask that you perform today’s training in recognition of our U.S. Military as well as our Police and Fire Departments serving locally, nationwide and abroad. For those who have served – are serving and for those that have paid the ultimate sacrifice while defending this great nation of ours – we salute you!

    Always support our Troops and First Responders.

    God Bless America!

    WarmUp

    2m AP

    30/20/30

    x3 Push/Pull (45/25) *30 seconds each

    THEN

    x20 Plate SitUp (25/10)

    WOD #1

    *Phase-1

    x30 Thrusters (95/65)

    x30 PullUp

    x30 WBS (30/20/14)

    *Rest 4 minutes

    *Phase-2

    x30 EB Thrusters (45/35)

    x30 PullUp

    x30 WBS (30/20/14)

    WOD #2

    x5 5m Jingle Jangles

    *Tabata