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. 

Please stay present and get the most out of this time – your time. 
Always support our Troops and First Responders. God Bless America


Complete three rounds for time of:
95 pound Squat clean, 30 reps

30 Pull-ups

Run 800 meters

Post time to beyond the whiteboard.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA.