Blog
    31
    03
    2017

    Forged Friday 

    WarmUp:Focus-Achilles/Ankle Mobility- 3 minute Plank

    THEN:

    1 minute each of the following:

    ·Jumping Jacks

    ·Mt. Climbers

    ·AirSquat

    ·Hollow Rock

    ·Static Overhead Plate Hold
    BuyIn/CashOut:

    40 PlyoBox StepUps Alt. (24”/20”)
    W.O.D.

    *25-35-40 Reps of:

    ·Candlestick/Burpee Complex

    ·Russian Kettlebell Swing (2/1.5pood)

    Today on “Forged Friday” New Species CrossFit Athletes will WOD in order to honor
    *Army Pfc. Barrett L. Austin

    Died April 21, 2013 Serving During Operation Enduring Freedom

    20 years of age, from Easley, S.C.; assigned to 4th Brigade Special Troops Battalion, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Ga.;died April 21 in Landstuhl, Germany, of injuries caused by an improvised explosive device April 17 in Wardak province, Afghanistan.