New Species CrossFit

New Species CrossFit https://youtu.be/6hXXEWGzbVM
(227)

09.15.26Strength:Deadlift 5-5-5-5-5Use the heaviest weight you can for each set.Rest as needed between sets.WOD:Complete...
09/15/2026

09.15.26
Strength:
Deadlift 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:
Complete as many rounds as possible in 15 mins of:
5 Hang Power Cleans, 155/115 lbs
7 Ring Dips
9 AbMat Sit-ups

Post loads and rounds to beyond the whiteboard.

09.14.26Strength:Box jump/Front Squat 3-3-3-3-3Use the heaviest weight you can for each set.Rest as needed between sets....
09/14/2026

09.14.26
Strength:
Box jump/Front Squat 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:
3 rounds for time of:
Run, 400 m
21 Dumbbell Front Squats, 50/35 lbs
12 Strict Pull-ups

Post loads and times to beyond the whiteboard.
đź“·: Tyne Buhl Purdy

09.13.26Partner Conditioning:In teams of 2, alternating work/rest every 30 seconds, Complete as many calories as possibl...
09/13/2026

09.13.26
Partner Conditioning:
In teams of 2, alternating work/rest every 30 seconds, Complete as many calories as possible in 13 mins of:
max rep Echo Bike Calories, 30 secs
Rest 30 secs

WOD:
In 15 mins do:
Run, 800 m
then in the remaining time, AMRAP of:
4 Feet Elevated Ring Rows
8 Split Jumps
12 Alternating Dumbbell Sn**ches, 50/35 lbs

Post calories and rounds to beyond the whiteboard.

09.12.26Team Strength:In teams of 3-5, Complete as many rounds as possible in 12 mins of:Single Arm Overhead Carry, pick...
09/12/2026

09.12.26
Team Strength:
In teams of 3-5, Complete as many rounds as possible in 12 mins of:
Single Arm Overhead Carry, pick load*, 40 yd
*as heavy as possible either a stacked lockout
**wait for next athlete in bushman’s pose

WOD:
Death By” – Medicine Ball Slams : 1 rep + 1 rep / 1 min
With a continously running clock perform:
1 Medicine Ball Slam, 50/40 lbs in the first 1 min
2 Medicine Ball Slams, 50/40 lbs in the second 1 min
3 Medicine Ball Slams, 50/40 lbs in the third 1 min
…

Continuing this for as long as you are able.
Post loads and times to beyond the whiteboard.

9/11 TRIBUTE, NEVER FORGETWOD:Complete as many rounds as possible in 41:20 of:100 Box Step-ups, 20 in20 Burpees30 Sit-up...
09/11/2026

9/11 TRIBUTE, NEVER FORGET
WOD:
Complete as many rounds as possible in 41:20 of:
100 Box Step-ups, 20 in
20 Burpees
30 Sit-ups
40 Air Squats

Post rounds to beyond the whiteboard.

As many reps as possible (AMRAP) in 41 minutes 20 seconds representing the 412 first responders who lost their lives on 9/11.

09.10.26Strength:3-Position Power Sn**ch 1-1-1-1-1Use the heaviest weight you can for each set.Rest as needed between se...
09/10/2026

09.10.26
Strength:
3-Position Power Sn**ch 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:
21-15-9 reps, for time of:
Power Sn**ch, 115/75 lbs
Strict Ring Dip

Post loads and times to beyond the whiteboard

Our boys killed it at The SUCK this weekend 🔥Congrats Postman, Brian & Coach Savalle! The Ultimate Suck
09/10/2026

Our boys killed it at The SUCK this weekend 🔥
Congrats Postman, Brian & Coach Savalle! The Ultimate Suck

09.09.26Team Speed:In teams of 3-5, Complete as many rounds as possible in 13 mins of:Sled Push High Handle, 240/175 lbs...
09/09/2026

09.09.26
Team Speed:
In teams of 3-5, Complete as many rounds as possible in 13 mins of:
Sled Push High Handle, 240/175 lbs, 20 m

WOD:
50-40-30-20-10 reps, for time of:
Machine Calorie
Russian Kettlebell Swing, 70/53 lbs

Post rounds and times to beyond the whiteboard.

09.08.26Strength:Bulgarian Split Squat 10-10-10-10-10Use the heaviest weight you can for each set.Rest as needed between...
09/08/2026

09.08.26
Strength:
Bulgarian Split Squat 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:
Complete as many rounds as possible in 12 mins of:
5 Dumbbell Push Press, 50’s/35’s lbs
10 AbMat Sit-ups
10 Grappling Sit Throughs

Post loads and rounds to beyond the whiteboard.
đź“·: Tyne Buhl Purdy

Happy Labor Day!WOD:Hotshots 196 rounds for time of:30 Air Squats19 Power Cleans, 135/95 lbs7 Strict Pull-upsRun, 400 mO...
09/07/2026

Happy Labor Day!
WOD:
Hotshots 19
6 rounds for time of:
30 Air Squats
19 Power Cleans, 135/95 lbs
7 Strict Pull-ups
Run, 400 m

On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Post times to beyond the whiteboard.

Symbolism in the Numbers
Every part of the rep scheme represents a piece of the tragedy and the firefighting profession:
6 rounds: Honoring the month of June.
30 air squats: Honoring the 30th of June.
19 power cleans: Honoring the 19 fallen firefighters.
7 pull-ups & 400m run: Core standard physical requirements/milestones associated with being a hotshot crew member
đź“·: Taylor Muller Photos

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4305 Delemere Boulevard
Royal Oak, MI
48073

Opening Hours

Monday 5:30am - 8:30pm
Tuesday 5:30am - 8:30pm
Wednesday 5:30am - 8:30pm
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Friday 5:30am - 7:30pm
Saturday 8am - 3pm
Sunday 11am - 4:30pm

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