Clean and Jerk
Every 90 seconds for 8 rounds:
Clean and Jerk
Work up to a heavy load for the day. Maintain the same tension and balance off the floor that you've been working on these past 8 weeks.
Post loads to comments.
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AMRAP 2 Minutes:
5 Deadlifts 135/95
5 Burpees
Rest 2 minutes.
AMRAP 2 Minutes:
15 Double-Unders
10 Squats
Rest 2 minutes.
AMRAP 2 Minutes:
Wall Balls 20/10, 14/9
Post rounds, reps, and Rx to comments.
McDowell and Ellie at Murph Day 2017
Farewell to Coach McDowell and Family!
By David Osorio
As some of you may have heard, Coach McDowell and the rest of the Myers family will be moving to Virgina at the end of the month. McDowell and Ellie welcomed Vesper into their lives in 2014 and, more recently, expanded their family again with the addition of the coolest baby in town, Marcus, or as I like to call him "Marcus Man Randy Savage." Coach McDowell was offered an exciting opportunity to be the head coach at a Virgina affiliate, and because their family has grown, the McDowell and Ellie have decided to move out of the city, back to the country and closer to their families. It goes without saying that they will be dearly missed. But we're excited to see this new chapter of their lives unfold.
Coach McDowell has spent the past five years dedicating himself to the CFSBK community as a full-time coach. His persistent work ethic, no-frills approach to training, and dry sense of humor made him a pivotal member of our team and an integral strand of the CFSBK DNA over the past half-decade. Coach McDowell started his training career with us, and we know he'll take his skills, passion, and Southern charm back to Virgina where he'll help even more people reach their potential inside and out of the gym. Please share some McDowell love in the comments, and don't forget to attend his going-away party on the 23rd!
We'll miss you Coach McDowell (aka McDiesel, aka Double Daddy Myers, aka "Robert")!!!!!!!!
Coach McDowell's last class will be on Friday, June 23rd at 12pm. We will have a going-away party for him that same night starting at 6pm at Pig Beach.
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