Tuesday, September 12th

Sunday, September 17th we throw down for a great cause! Buy your shirt today.

SEBASTIAN STRONG – DOMINATE THE DAY

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: 4 Rounds of

10 Medball Push Presses

10 Medball Russian Twists

10 Medball Front Squats

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Strength: DeadLift 5! ~ Increasing Loads

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"April & Tiago"

WOD: 10 Minute AMRAP

1 Box Jump 24/20"

1 Deadlift 225/135#

2 Box Jumps

2 Deadlifts

3 Box Jumps

3 Deadlifts... Increase by 1 Rep each round until time is called

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Endurance: meet at ECC @ 6 am

Row 5K