Give us a call: 616.818.5020
 
Just visiting? Check out our Drop-In Policy! Hope to see you soon.

Latest News

  • 6/22

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm UpWarm-up (No Measure)3 min bike or row 2 rounds 10 Kb press (5/hand) 10 Kb swings with 3 sec pause at top 10 figure 8’s 3/side Kb windmills https://youtu.be/ITSmgn_BQgYSkillTurkish Get Up (2 x 20 reps Alt. arms (10/arm))Light weight/ no weight for first round and

  • NYC 06/22/2017

    CROSSFIT FLIGHT – New You ChallengeView Public WhiteboardWarm-up3 Rounds 10 RKBS 10 Goblets 10 KB DeadliftsFocus / ReviewDeadlift, can go a little heavier this time in practice and WOD if demonstrating good form. Otherwise keep it light and focus on mechanicsWODMetcon (AMRAP – Reps):30 / :30 x 6 (24 minutes) Bike Cals Plank DL Pull-Ups

  • 6/21

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm UpSquat Warm-Up (No Measure)500m Row / Run / Jump Rope or Bike 2 Rounds :20 Glute bridge (banded) 10 banded lateral Walks 10 Slow squats 10 Lunges Instep Stretch 1. Elbow to instep to… 2. Hand pushing knee out to… 3. Sitting back, extending front

  • NYC 06/26/2017

    CROSSFIT FLIGHT – New You ChallengeView Public WhiteboardWarm-up3 Rounds 10 Jumping Jacks 10 Pass Thru 10 Push PressFocus / ReviewPush Press (do this during the warm up)SkillKnee Raises Scale to bar hang or ring hold (Grip Strength) Holland do toes to rig, or the very end of the CrossFit rig and set up class to

  • 6/20

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm UpUpper #2 Warm Up (No Measure)Run 400/ Row 500 or Jump Rope 3 min 2 Rounds 15 x Pass Thrus 15 x Jumping Jacks 10 x Push Press 10 x V-Ups 5 x Burpees 5 x Push-UpsLat + Pec stretch https://www.youtube.com/watch?v=iyeu6xdDrlc&t=6sStrengthPush Jerk (5 x 2

  • 6/19

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 min bike, run ,row , jump rope 2 rounds 10 Pass Through’s 10 Good Mornings 5 slow Squats 5 inch worm push ups 5 down dog to up dog 1 Rd with barbell 3 Clean Deadlifts 3 High Hang Power cleans 3 Hang

  • NYC 6/19/17

    CROSSFIT FLIGHT – New You ChallengeView Public WhiteboardWarm-up3 Rounds 5 Burpees 10 Air Squat 10 Arm CirclesSkillHang Power CleanWODMetcon (AMRAP – Reps):30 / :30 x 6 (24 Minutes) Row Cal Situps Hang Power Cleans Push-Ups

Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+