0920: Bowen

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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. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.



3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box


GA:3 rounds,  400 m run,7 Below BW DL, 10 burpees, 10 jumping pull ups,  14 db single arm thruster, 12 box jumps



WU: Run 300, 10 m mobility lunges, 10 v-ups X3 rds

  • 3 rep Push Press – begin at 70% of 3rm. Add wt. every minute for 5 minutes – Post heaviest effort?

Met-con – 12 minute effort of:

  • 10 kb swings 53/35
  • 12 box jumps
  • 14 abmat wt. sit ups 25/15 plate

Mobility Minute: Mobilize the hip 2×2 min bouts.

0885: Topher Challenge Lives!!!!!

WOD: Topher Challenge. It is so hard to believe we lost you 20 years ago. Here is my attempt to represent you my friend. I am sure when you were a nose guard for cherry creek you were dead lifting over 500 with that big ass of yours. #80’s Strong.

Use same barbell for all exercises listed below if you scale. However you can go light to Heavy on any BB movement you choose. Notice the movement hierarchy will allow for the bar to grow. Recommendations for RX athletes: 135/255 DL men 95/165 DL female

For time: 35 minute cap

  • 26 S2O
  • 26 box jumps
  • 26 hang power cleans
  • 26 strict push ups
  • 26 power cleans
  • 26 strict pull ups GA: jumping pull ups 3 sec neg.
  • 26 b. squats
  • 26 burpees
  • 26 DL
  • 400 m run
  • 5 rope ascents




WU: 5 minutes

WOD: For time

  • Row 2000
  • 50 box jumps 18″ for all athletes
  • 1 mi run

STRENGTH: 3X4 (4per leg) BULGARIAN SPLIT SQUAT @40% b. squat RM – use 24”box or bench for suspended leg.

GA: Row 1000m , 25 box jump or step ups, 1000 m run


0804: Challenge = OHS Month

November is Overhead Squat Month. If you do not have an OHS you will by the end of the month. Does is need to be heavy? No! This month alone by association of this movement on the barbell will improve mobility. Attendance note:  If you are member of our gym you need to attend 12 classes this month of November. 12 classes or more is a minimum of 3 workouts per week. Put the membership to work for you over the Holidays. Feel better, look better and be great. See you in box this week. CDM

WU: Set up and get ready.


  • 25 box jumps
  • 25 pull ups
  • 25 power cleans 135/95
  • 25 TTB
  • 25 strict push ups (hold 2-missisippi at top)
  • Run 1000 m
  • 25 strict push ups
  • 25 TTB
  • 25 power cleans
  • 25 pull ups
  • 25 box jumps

Finish: 4X1minute plank holds – Then 4X10 BB OHS

GA: 20 bj,15 pull ups,20 PC, 20 sit ups, 20 hrpu 800m run