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:
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!
Warmup: Coaches Choice
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
Amnesty - Pick a workout you may have missed during the week or work on a skill
*7 am Sunday Funday Group - Everyone is welcome!
Warmup: 10 minutes of
40 Rope slams
30 seconds L-Sit Holds
20 mountain climbers
10 OLY bar walking lunges
Strength/Skill: Snatch 3x3, 3x2, 4x1 ~ Increasing Loads
WOD: For Time
Ab Mat situps