New Species CrossFit

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

09.22.26Strength:Bench Press 5-5-5-5-5Use the heaviest weight you can for each set.Rest as needed between sets.WOD:3 rou...
09/22/2026

09.22.26
Strength:
Bench Press 5-5-5-5-5

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

WOD:
3 rounds for time of:
Run, 400 m
21 American Kettlebell Swings, 53/35 lbs
12 Strict Handstand Push-ups

Post loads and times to beyond the whiteboard.

09.21.26Strength:Front Rack Lunge 14-14-14-14-14Use the heaviest weight you can for each set.Rest as needed between sets...
09/21/2026

09.21.26
Strength:
Front Rack Lunge 14-14-14-14-14

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

WOD:
3 rounds for time of:
9 Squat Cleans, 135/95 lbs
15 Toes-to-bars

Post loads and times to beyond the whiteboard.

09.20.26Midline:For quality:Plank Hold, 4 minsHandstand Hold, 2 minsL-Sit Hold, 1:30WOD:6 rounds, 2 mins each, for max r...
09/20/2026

09.20.26
Midline:
For quality:
Plank Hold, 4 mins
Handstand Hold, 2 mins
L-Sit Hold, 1:30

WOD:
6 rounds, 2 mins each, for max reps of:
20 Alternating Lateral Single Leg Push Offs
max reps in remaining time Machine Calories

Post calories to beyond the whiteboard.

09.19.26Team Conditioning:Each for time:Row: 5x 250 mRest 1:30 between efforts.WOD:Complete as many rounds as possible i...
09/19/2026

09.19.26
Team Conditioning:
Each for time:
Row: 5x 250 m
Rest 1:30 between efforts.

WOD:
Complete as many rounds as possible in 15 mins of:
4 Dumbbell Sn**ches, 70/53 lbs
8 V-ups
24 Double Unders

Post times and rounds to beyond the whiteboard.

Forged Friday🇺🇸WOD:White5 rounds for time of:3 Rope Climbs, 15 ft10 Toes-to-bars21 Plate Overhead Walking Lunges, 45/25 ...
09/18/2026

Forged Friday🇺🇸
WOD:
White
5 rounds for time of:
3 Rope Climbs, 15 ft
10 Toes-to-bars
21 Plate Overhead Walking Lunges, 45/25 lbs
Run, 400 m

U.S. Army 1st Lt. Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on Oct. 22, 2011, in Kandahar Province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.

She is survived by her husband, Capt. Jason Stumpf; parents, Robert and Deborah; brother, Josh; and sister, Brittney.

09.17.26Strength:Hang Squat Sn**ch 2-2-2-2-2Use the heaviest weight you can for each set.Rest as needed between sets.WOD...
09/17/2026

09.17.26
Strength:
Hang Squat Sn**ch 2-2-2-2-2

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

WOD:
For 4 cycles:
AMRAP in 3 mins of:
8 American Kettlebell Swings, 53/35 lbs
8 Grappling Sit Throughs

Rest 1 min between each cycle.
For each cycle restart the AMRAP

Post loads and rounds to beyond the whiteboard.
📷: Taylor Muller Photos

09.16.26Strength:Turkish Get-up 4-4-4-4-4Use the heaviest weight you can for each set.Rest as needed between sets.WOD:5 ...
09/16/2026

09.16.26
Strength:
Turkish Get-up 4-4-4-4-4

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

WOD:
5 rounds for time of:
20 Wall Balls, 20/14 lbs
10 Burpee Box Jump Overs, 24/20 inches

Post loads and times to beyond the whiteboard.
📷: Claret Mendez

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.
📷: 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.

Address

4305 Delemere Boulevard
Royal Oak, MI
48073

Opening Hours

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

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