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Latest News

  • 8/17/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upWarm-up DeadLift 3 (No Measure)Foam Roll 10-20 passes (upper back, glutes, hamstrings) 2 Rounds 5/side DeadBugs 15 Good Mornings 16 Walking Lunges 15 3-point Hip Hinge 8/side Lateral Lunge with OH reach 8 Dumbell Sumo DeadLifts https://www.youtube.com/watch?v=rbemelnkHag https://www.youtube.com/watch?v=Xhis27VWMVAStrengthRDL (2 x 15 )Romanian Deadlift1-2 warm-up sets Last

  • NYC 08/17/2017

    CROSSFIT FLIGHT – 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 KB Swings x 4

  • 8/16/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upSquat Warm-Up (No Measure)500m Row / Run / Jump Rope or Bike 2 Rounds :20/ leg Single Leg Glute bridge 10 banded walks sager stance (Left to Right & Forwards and Backwards) 10 Squat to toe touch 10 Reverse Lunges Instep Stretch 1. Elbow to instep

  • NYC 08/16/2017

    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

  • 8/15/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upClean & Jerk Warm Up (No Measure)Run 400m, Row 500m, 3 min Jump Rope Angled OH PVC Stretch 10 x Pass Thrus 10 x Lunges w/ PVC OH 10 x OH Squats 1 Round w/ Empty Barbell *Coach Lead position drills Top to bottom Bottom up

  • 8/14/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upCoach Call Out Total Body Warm Up (No Measure)Down & Back Pass Thru’s Around the world Lateral PVC Hops Super Squat/Spiderman Air Squats Push Ups Front Squats Sit-ups OH SquatsSkillDouble-Unders (3 x max sets or 10min DU Drill practice )10 min Drill Practice Penguin Drill (start

  • NYC 08/14/2017

    CROSSFIT FLIGHT – New You ChallengeView Public WhiteboardWarm-up3 Rounds 10 Pass Thrus 10 Backsquat w/PVC 10 Jumping JacksMobilityMilk the CowFocus / ReviewBacksquat teach in warm up & Front Squat review b4 OH SquatSkillOH Squat teach & scale to F/S or B/S for WOD if necessaryWODMetcon (AMRAP – Reps)4 minutes @ ea. station then switch :40

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!
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