Back Squat / Dumbbell Row Superset | WOD 2.12.20

A1) Back Squat:
5 x 3 @ 3011

A2)  3-Point Dumbbell Row:
5 x 3 @ 3011

No pause at the bottom but the turnaround should be controlled with little to no “bounce” (or torso movement in the rows). Add a few lbs to last week on both movements.

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Week 6 of 6

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For Time:
21-15-9
Calories Rowed
Burpees

Fast one today. Let it rip if you have the capacity to do so. 

Post time and Rx to comments.

Haymakers for Hope: Support Casey McQuillan

Hello fellow CFSBKers!

So I finished my grad school apps, was waiting to hear back, and I decided to sign up for Haymakers for Hope, a charity boxing event at the House of Blues in Boston this May. (Fun fact: the founder of Haymakers for Hope is CFSBK ’08 alum Julie Kelly) Specifically, I will be raising money for cancer research at the hospital where I received treatment for leukemia few years ago. So this fight is personal.

I was diagnosed with leukemia in July 2015 after wheezing my way through a CrossFit workout made me think I should get checked for asthma. Over the next year, I would endure eight rounds of chemotherapy, two stem cell transplants, two heart attacks, and over 200 nights in the hospital. I woke up in the ICU from a coma in June 2016, and I could not walk, eat, or breathe on my own. But I’ve been fighting my way back ever since.

This was the most difficult period of my life. I felt an immense sense of loss—I had to leave college, I lost my hair, I spent most of my time in the hospital throwing up, I couldn’t even stand up or eat food for months at a time.

Yet, as I got some of these things back, they came with a newfound gratitude. I graduated college, even if I spent a few months sitting in class with medical glove and a breathing mask. I got back into CrossFit and his some true PRs and not just PCPRs (Post-Cancer PRs). I eat and breathe on my own these days.

Given my medical history and that I have never boxed before, I think this can seem like a really bad idea at times, but there are two things that drive me. First, there are so many amazing people at Dana-Farber Cancer Institute who fought for me when I could not, so I cherish the opportunity to raise money for the people who saved my life. Second, the goal of my treatment was never to keep me alive and in a hospital bed. It as to get my life back. And this is part of that in the same way that eating on my own, getting back to school, and getting back to Crossfit is.

If you want to hear more, feel free to ask me, check out my fighter page below, or follow the journey on instagram! Also check out the tees I designed below!

—Casey McQuillan

Fighter Page: https://haymakersforhope.org/event/boston/2020/rock-n-rumble-x/casey-mcquillan

Instagram: @casey.mcquillan

BKLYN BXR

I am also selling BKLYN BXR t-shirts that will also go to my fundraising total for $20. Check out the design here!

• Tri-blend cotton, great for working out
• Come in men’s and women’s sizes from XS-3XL
• Venmo me @cmcquillan with your size to confirm an order, but since these are custom, I must get your order before next Thursday, February 19th.

Tweet the Deets

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