Blog
    27
    01
    2017

    Forged Friday 

    This is Forged Friday at New Species CrossFit. Today we honor First Responders and all U.S. Military personnel. Your goal on this Friday is to focus on movement. By doing so, you’re saying thank you to our protectors for the freedom and safety that they provide to this great nation. 
    There are a few tests within today’s training session. Max effort Assault Bike, Max Rep PullUp, and finally some KB Calisthenics. Please stay present and get the most out of this time – your time. 
    Always support our Troops and First Responders. God Bless America! 
    WarmUp

    2m AP

    30/20/30

    THEN

    *Athletes LineUp

    x2 :30sec Assault – Max Effort/Calories
    BuyIn

    3-2-1-Go 

    x1 Minute Max PullUp
    WOD

    *10 minute AMRAP

    x5 KB Front Squat Rt. (53/35)

    x4 KB Lunge Rt. 

    *Switch @ Eyes

    x5 KB Front Squat Lt. (53/35)

    x4 KB Lunge Lt. 

    x1 Candlestick 

    CashOut
    750m Row