*while one parson works, the other partner must hold the ball at all times.
1 Mile Run with Medball, 20/14
80 Toes to Bar
100 Box Jump Overs, 30/24
120 Pull Ups
160 Russin Kettlebell Swings, 70/53
180 Push Ups
200 Air Squats
1 Mile Run with Med Ball, 20/14
*10 Burpee penalty for each time your team drops the ball.
This workout is dedicated to gym owner and coach, David A. Marshall of CrossFit Payback, who sadly died April 3, 2017, after overdosing on heroin with fentanyl and other drugs.
Once a month, David Marshall would go to a treatment center in Middletown to talk to addicts. He was a powerful speaker.
“I can’t find the perfect word for what it was like to watch Dave talk to folks struggling with addiction,” said Jill Bertolini, a friend of Marshall’s who works at the center. “You would watch the room become inspired. He would say, ‘Yeah, we do stupid things, but it doesn’t have to define who we are. We don’t have to let this substance define who we are.’”
This is who David Marshall was: a CrossFit coach and gym owner. A person who inspired people to work out and become fit. A person who volunteered his time to talk to addicts. A rescue dog owner. A brother. A son. A friend.
“He genuinely cared about people,” said Calvin Reynoso of East Lyme, whom David coached and who is ranked 20th in the world in CrossFit competition in the law enforcement division. “He was always there to talk to. He was a good friend. He had the biggest heart.”
David was also a recovering heroin addict. He had overdosed “more times than I can even count,” his mother Sarah said. He worked hard at staying sober for five years. And then it fell apart. Over 500 people came to his wake. He was 29 years old.