July’s CF 203 Member Spotlight goes to our boy Bob. Bob started with us in October of 2011 and has made HUGE strides in that time. He was one of the winners of our last individual nutrition challenge last year, and his team won our latest challenge in May as well (do you see a trend here?) Bob is a shining testament to what hard work, dedication, and nutrition can do for your body and your life. Upon finding CrossFit, Bob not only dedicated time each week for the gym, but he also changed his nutrition. The results below speak volumes about what happens at this box. But, don’t be fooled…..this kind of change doesn’t come easy, just ask Bob. If you are looking for an easy way out, look elsewhere. If you are willing to work like Bob has, let’s get started.


Name: Bob Bowen

When did you start CrossFit: October 2011

Why did you start CrossFit?: It was a combination of factors that led me to take the plunge. The first was hearing Greg Malmberg talk about it for a few years and seeing what great shape he was in. Every time I ran into him he would ask when I was joining and when CrossFit203 opened up so close to my house, that was one less excuse I could use not to do it. The second thing was a combo of some life changing events that had me re-evaluate my health: the birth of my daughter being a big one and my father being diagnosed with and starting treatment for cancer. I knew that I wanted to be there for her for a long time and be healthy later in life so I needed to start now and be serious about it. I had previously done weightlifting, running, P90X, etc, but I never stuck with it and have struggled getting/keeping my weight down my entire adult life. Lastly, and most importantly, I finally listened to my nagging wife to just shut-up and do it.

Favorite Lift: Power Clean. It just feels cool to throw a lot of weight around like that.

Favorite WOD: 21-15-9 or any type of countdown of a few movements. Getting through the middle to the smaller reps is always the challenge

Least Favorite Lift: Press because my shoulders are not as strong as I feel they should be

Least Favorite WOD: Anything with OHS or ground to over head type movements because it is so taxing

Greatest CrossFit Achievement so far: Back-to-back challenge wins! I’m not very competitive and usually don’t win at anything, so having the discipline to do both of the challenges the gym has done, and come out on top was awesome.

CrossFit Goal for 2012: Generally try to get better at the gymnastics movements and improve my coordination. I’m a bit of klutz so trying to overcome that is a biggie

Favorite song/music to WOD to: Anything fast, and the dork in me wouldn’t mind a little more country

One interesting thing about yourself not related to CrossFit: Harrison Ford was at my wedding, well not really, but the weekend my wife and I were having our wedding in New Haven was the same weekend they filmed the last Indiana Jones film. We got to watch them film some scenes during our rehearsal dinner, it was pretty cool

Complete the sentence, “CrossFit should….”  be in the X games. I think it’s an action sport that would fit well with these other action sports and really give it more exposure to the general public.

Other comments?: This has been a great journey since I first stepped in the door. With the great coaching and advice on training and diet I couldn’t have done it without everyone here, day in and day out helping me to change myself and my outlook. I’ve been able to do things I never thought possible with the training here, like my first 5k. I never thought I would be in my 30s and in the best shape of my life!

October 2011



May 2012



Jodi showing off her new tattoo


Sarah working her HSPU's




Ana X.