Cottontown CrossFit ALIA 2021

2202 Sumter Street,Columbia SC 29201

11 December, 2021

Description

Hero WOD "ALIA" at Cottontown CrossFit in memory of Forest Acres Officer Greg Alia. All proceeds to benefit Serve & Connect. Please join us for the "ALIA" HERO WOD to honor fallen Forest Acres Officer Greg Alia who died in 2015 in the line of duty. Net proceeds will benefit Serve & Connect. Ticket cost INCLUDES a heather gray Alia WOD tee-shirt from NextLevel. Please specify your tee size at checkout. (Attendees must sign-up by end of day Nov 30 to guarantee your tee size. If signing up after 11/30, we cannot guarantee you will get a tee or the desired size.) Tickets are sold by heat. First heat starts at 9am. Please arrive 30 minutes before your heat to warm-up. This event is open to all! All skill levels welcome. There will be scaling options presented during the warm-up. THE "ALIA" WOD: 4 Rounds for Time 23 Russian Kettlebell Swings (1.5/1 pood) 23 Box Jumps (24/20 in) 23 Sit-Ups 23 Dumbbell Snatches (35/25 lb) 23 Goblet Squats (1.5/1 pood) 23 Double-Unders 23 Medicine Ball Cleans (20/14 lb) Then: 186 seconds (3:06) cumulative Plank Hold For the cash out (finisher) Plank Hold, accumulate a total of 186 seconds in the Plank Hold position. Rest as needed but do not count any of the rest time. About Serve & Connect: In the wake of the loss of Officer Alia, Serve & Connect was founded locally to work directly with law enforcement, community stakeholders, and citizen leaders. Serve & Connect aspires to improve neighborhoods challenged by poverty, crime, and neglect by building trust, optimizing collaboration, and fostering a shared sense of pride. The Serve & Connect team, with help from loyal board members, friends, and volunteers, works tirelessly to support the communities and people of our state by developing and implementing the necessary tools and training designed to elevate communication and establish positive interaction among everyone involved. Check out their efforts at: https://www.serveandconnect.net/