Saturday - Monday, September 9-11th

Click on the link below to order your shirt 

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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SATURDAY

Warmup: Coaches Choice

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WOD: 5 Rounds for Time

6 Power Cleans 185/115#

3 Bar Muscle Ups

Rest 10 minutes

6 Minute AMRAP

6 Back Squats @ BW

3 Ring Muscle ups

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SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7 am Sunday Funday Group - Everyone is welcome!

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MONDAY

Warmup: 10  minutes of

40 Rope slams

30 seconds L-Sit Holds

20 mountain climbers

10 OLY bar walking lunges

5 KBS

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Strength/Skill: Snatch 3x3, 3x2, 4x1 ~ Increasing Loads

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WOD: For Time

24-21-18-15-12-9-6-3

Pushups

Ab Mat situps

dumpster dash