Cory Sayer's Conquer WOD

Please join us virtually or in-person on Saturday August 28, 2021, as we show our support for Cory and Carolyn and honor his love of weightlifting with a "CONQUERWOD."  This will be hosted LIVE at Roanoke Valley Crossfit (6525 Commonwealth Drive) at multiple times that day and the workout is open to anyone age 13 and up.  It can be scaled for ALL fitness levels. 

Learn More or Sign-up at:  https://www.roanokevalleycrossfit.com/

We hope to raise $25,000 from this fundraiser and ask all athletes to contribute a minimum of $20 on this page and label it #conquerwod.  The workout consists of Cory's favorite lifts and important dates!

CONQUER WOD for CORY SAYER'S BATTLE AGAINST  SCLEROSING EPITHELIOID FIBROSARCOMA

2 rounds + 2 rounds of (22nd case of this rare cancer in USA) 

First 2 rounds
93 air squats (year Cory was born)
11 push-ups (birthday month Nov)
30 lunges  (day of birth)

Rest - moment of silence between one 2 rounder to the next 2 rounder - 2:07 (Cory’s age 27)

Second 2 rounds 
50/35# - RX weight - may scale to lighter weight or body weight

10 db front squats + db deadlifts + 10 db floor press (or bench) (anniversary with wife Carolyn October)
13 double db bicep curl to press (anniversary day 13th)
20 push-ups (feet elevated above shoulders) 
18 db front rack lunges (alternating legs) 

(Year of anniversary 2018)