Forged Friday

Today is Forged Friday at New Species CrossFit. It is our Friday tradition as coaches and athletes to honor the First Responders and Military men and women who run toward danger in order to keep us safe and free.

Today let us focus our attention on:

Army Staff Sergeant Alberto V. Sanchez, June 24, 2006 while serving during Operation Enduring Freedom. Staff Sgt. Sanchez was 33 years of age of Houston, Texas; assigned to 1st Battalion, 68th Armor Regiment, 3rd Heavy Brigade Combat Team, 4th Infantry Division, Fort Carson, Colo.; died June 24 of injuries sustained when an improvised explosive device detonated near his Humvee during combat operations in Balad, Iraq.

Please keep this young man in your heart and on your mind today as you train. Always support our Troops and First Responders. God Bless America!

WarmUp & BuyIn

2m AP

30/20/30

Then x20 of each:

Push-up

SitUp

Slow Mt. Climber

Hollow Rock

Bird Picker (10 ea. side)

WOD

*21-18-15-12-9 reps of PullUps & Lunges in the following WOD scheme:

*PullUp (No Bands)

x10m BearCrawl

Barrier Jump

x10m BearCrawl

*Alt. Lunge w/KB Goblet Hold (70/53/35)

x10m BearCrawl

Barrier Jump

x10m BearCrawl

CashOut

Perform x50 of one of the following movements or a combination of movements totaling x50 reps:

x50 GST

or

x50 Forward Rolls

or

x50 Cartwheels

or

Any combination totaling x50