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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

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Friday

Warmup: 5 Rounds of

10 pushups

10 PVC Pipe pass-throughs

10 banded pull aparts

10 meter bear crawl

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Body Builder Buy-in: 4x (this is to be done as a superset - meaning back to back to back - then rest between each round)

10 Standing Alternating Dumbell Curls (5 on each arm)

10 Bent over Dumbell Flies

10 Single arm Dumbell Row (10 on each arm)

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WOD: 4 Rounds for Time

15 Calorie Row

15 Thrusters 95/65#

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