Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. Page Not Found
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He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single-arm kettlbell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box
Scale: 3 rounds, 800 m run, 7 DL @1/2BW, 7 burpees, 7 pull ups, 14 db thrusters, 14 box jumps
Box Reminder: Surf or wod at 5pm. Beers to follow.
Friday Night Surf Session. It is absurd that we do not use our incredible access of the ocean when you consider we are lucky enough to be 2 blocks from it. So throughout the summer we are going to meet up at the box @5 wax up and head over to 24th st for a surf. Anyone is welcome to join as long as they do not drop in on Poni Boi. If you want to workout a coach will be on staff for you to wod. Coach Dan will not go surfing without leaving the box accessible. Beers to follow?
Skill/STRENGTH: Snatch Balance 20X1 from PVC to Load. Take between 30-35 minutes post warm up to do this right.
Focus on footwork and bottom recive postion. We will work Power, speed, balance, accuracy and agility with this one.
wod: Amrap 7
7 wall balls
1631: Wednesday 6/21
STRENGTH: b. press 15 12 10 8
wod: amrap 15
75 m farmer carry (2nd driveway)
1630: Tuesday 6/20
STRENGTH: DL 4X3
wod: amrap 18
10 kb swings
20/14 cal row – bike
1629: Monday 6/19
STRENGTH: 1 power snatch + 1 OHS X12 climbing
400 m run
15 OHS 95/65
Scale: 5 rounds, 400 m run, 10 OHS or 25 air squats
BW: amrap 20
15 lateral box jumps
10 push ups
Barbell: 5 rounds