Wednesday, September 13th

Sunday Sept 17th come and support the Sebastian Family

SEBASTIAN STRONG – DOMINATE THE DAY

Sunday, Septemer 17th 8 am - 1 pm Everyone is welcome and encouraged to buy a tee shirt with all of the proceeds going to the Sebastian family.

In March, Jordan Sebastian, Elm City CrossFit athlete and college football standout, 24, was diagnosed with Stage IV colon cancer, and he has undergone multiple treatments and surgeries in the months since. After years of him having his family, friends, community and teammates backs, now it is our responsibility to return the favor!

Elm City CrossFit will be presenting this Hero WOD honoring Jordan and his fight with Cancer!

All CrossFitters, friends and everyone is invited! Event is free but a donation is expected. 

Don’t want to workout? That’s fine too. Community members, family and friends will be on hand selling shirts, raffle prizes and showing our support for Jordan.

All of the proceeds go to the Sebastian family.

Tee shirts can be purchased as part of your donation for $25 and can be picked up at Elm City CrossFit or at your Box!

Buy your tee shirt today or make a donation on the following link:

https://www.eventbrite.com/e/sebastian-strong-dominate-the-day-tickets-37452566635

"Sebastian Strong"

3 Rounds of:

1 Minute Max Rep Burpees

1 Minute Max Rep Hang Cleans 75/45#

1 Minute Max Rep Box Jumps 20/16"

1 Minute Max Rep Jerks 75/45#

1 Minute Max Calorie Row

1 Minute Rest

*Score = Total number of reps completed!

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Warmup: 12 minutes of

10 plank ups

10 OLY bar good mornings

10 ring rows

10 calorie row

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WOD: "Filthy Fifty"

For time:
50 Box jump 24/20"
50 Jumping pull-ups
50 Kettlebell swings 35/25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33#
50 Back extensions
50 Wall ball shots 20/14#
50 Burpees
50 Double-unders