• 10/28/2013 & Barbell for Boobs

    10/28/2013 & Barbell for Boobs

    b4b 9am b4b 8am


    What a great turnout we had on Saturday!  Thanks to all the athletes that took on Helen meets Grace.  We had a small goal of raising $1000 to to save lives through the early detection of breast cancer, regardless of one’s age, gender or ability to pay. Barbells for Boobs is a non-profit organization that provides funding to pay for breast cancer detection services as a last resort for thousands of people who don’t qualify for assistance elsewhere. Our aim is to help anyone that needs it, anywhere, whether they are male or female, no matter what their age or situation in life.

    Currently we have raised a little over $1100. I believe that the Flight Crew can do better.  Click on the following link to donate, or sign up to create your own fundraising page under the Flight Crew team.  Or copy and paste the link to your FB or Twitter and get friends and family to donate to an amazing cause.  I think we can hit $2500 by Halloween.  For every dollar over $2500 Coach John will do a burpee!


    In order to help lead the way we are offering special membership pricing with part of the proceeds going to Barbell for Boobs

    The WOD for Monday is……..


    3 Rds

    10 x KB Swings
    10 x Goblets
    10 x Band Pull a-parts

    Warm up to 70%
    3 @ 70%
    3 @ 80%
    3 or more @ 90%
    Bench Press
    20 Seconds of work 10 seconds of rest
    8 Minutes total
    Perform all 4 sets before moving to next exercise.  Score will be lowest number of reps in each set added together.Example Pull-ups 10,10,9,8 score would be 8
    Push-ups 11,11,11,9 score would be 9
    Sit ups 12,12,12,12, score would be 12
    Squats 15,14,15,15 score would be 14
    Total score would be 8+9+12+14= 43
    Mini Tabata (AMRAP – Reps)

    4 sets of ea exercise





  • Posted by Blake Spooner on October 28, 2013 at 6:47 am

    I would like to do the 6 mo membership special.


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