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NEW YOU CHALLENGE:
Starting January 9 – 6-week total body transformation challenge.
This one is for men AND women!
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Latest News

  • 03/23/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upBench Warm Up (No Measure)3 Rounds 10 x Jumping Jacks 10 x Arm Circles ea arm ea direction 10 x Push -Ups 10 x Band Pull-ApartsStrengthBench Press (1RM)It’s been a while since we tested and need new %’s for the next cycle. We recently have a

  • NYC 03/23/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You ChallengeView Public WhiteboardWarm-up1 Round 20 Jumping Jacks 20 Good Mornings 2 Rounds 10 Squat 2 Toe Touch 10 KB Swings 10 KB DL’sFocus / ReviewDeadlift Knee RaisesWODMetcon (AMRAP – Reps)4 Minutes @ ea station :40 on :20 Rest Rest 1 Min btwn Bike Cals x 4

  • 03/22/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-up:15 Lower Warm Up (No Measure)3 Rounds :15 Jumping Jacks :15 Samson Stretch :15 Kettlebell Swings :15 Goblet SquatsMobilityHips & Front Rack w/ bandStrengthTesting Front Squat for the next strength cylce for new %’s Compare to 10/13/16Front Squat (1RM)WODMetcon (AMRAP – Reps)EMOM 12 5 Thrusters 75/55

  • NYC 03/22/2017

    CROSSFIT FLIGHT – New You ChallengeView Public WhiteboardWarm-up3 Rounds 10 Pass Thru 10 Push-Ups 10 OH SquatsFocus / ReviewOH Squat in warm upSkillSnatch w/PVCWODMetcon (Time)Teams of 2-3 100 WallBalls 100 Snatch (Light) 100 Cal Row 100 Situps

  • 03/21/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upKB Warm-UP (No Measure)3 Rounds 8 KB Swings 8 Goblet Squats 8 KB Push Press (4/arm) 8 Figure 8’s 8 Slasher to halo’s (4/side) Figure 8’s https://youtu.be/xpHWMC2_e3c Slasher to Halo http://mtntactical.com/exercises/mnt154-slasher-to-halo/WODMap 9 (No Measure)6 Rounds @ an easy pace set up stations & rotate thru 1:00

  • NYC 03/21/2017

    CrossFit Flight Grand Haven1 – New You ChallengeView Public WhiteboardWarm-up3 Rounds 10 Pass Thru 10 Push-Ups 10 OH SquatsFocus / ReviewOH Squat in warm upSkillSnatch w/PVCWODMetcon (Time)Teams of 2-3 100 WallBalls 100 Snatch (Light) 100 Cal Row 100 Situps

  • 03/20/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upUpper / Lower Warm Up (No Measure)Pick 1: Row 500/ Run 400 / Jump Rope 3 Min. 15 x Leg swings ea. direction ea. leg 15 x Arm circles ea. direction ea. arm 15 x Good Mornings 15 x Pass Thrus 15 x OH Squats 15

Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 8:30 am for a free intro class!Or check out our Grand Haven location!
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