Saturday 6.25.16

WHAT: Sat morning Partner WOD to fundraise for FA and the ASPNC (
WHEN: Sat June 25th 9:15am
WHERE: CrossFit EXP, Leominster
WHO: All are welcome to join!
Q:How much to join the workout? (amount of donation?)
A: It will be an optional donation, any and all amounts are appreciated!
Q: How does one sign up for the workout?
A: Just show up at CrossFit EXP at 9am, there will be coaches and athletes there ready to help take on the workout with you!
Come workout and help fundraise for a great cause and person, Kaela Mullaney in her journey to the TOP OF MOUNT WASHINGTON! the Adaptive Sport Partners of the North Country (ASPNC-

Please read more about her story here-!team-kaela/efyvm

If you are unable to make the event and would like to make a donation in honor of Kaela, you can donate on the link above and click one of the 15 “Mules” that you would like to donate to. No donation is too small. We greatly appreciate any contribution and thank you in advance for your generosity.



WOD: [ WOD for FA ]

Team of two-
10 Strict pull-ups per person
11 Push ups per person
21 Strict shoulder presses seated on a bench, box, or chair (45/35 barbell) per person
26 Sit-ups/ person, partner holds feet
1 buddy carry (200m)
X 4 rounds
Then as a team- 1 round-
94 bicep curls (same bar)
89 Supermans
Then the wod is DONE!
We choose these exercises because these are movements that Joey & Kaela can train with.
We choose the numbers for the wod from their DOB’s and age, and years they were born-
10- The month Joey was born
11-The month Kaela was born
21- Joey’s age, seated because this is the way Joey and Kaela perform overhead movements
26- Kaela’s age
1 buddy carry- Because this is how friends and family help Joey and Kaela around
X 4 rds= The day of the month they were BOTH born on
94 bicep curls- the year Joey was born
89 leg curls- the year Kaela was born
Everything is scaled for all levels, and we hope to have either Joey or Kaela, or both there to do the workout with us!
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