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Latest News

  • 05/27/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upCoach Call Out #2 (No Measure)Burpees Potato sack squats Mr. Universe Buddah belly Inch worm push-ups Mt. Climbers Spiderman stretch Scorpions PretzelStrengthME: Front Squat (1RM)WODBox Jump Helen (Time)3 Rds Run 400 meters 21 KB Swings 53/35 12 Box Jumps 24/20 RX+ 70/53 & 30/24

  • 05/26/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upAnimal Movements (No Measure)3 Rds Monkey Bars Bear Crawl Crab walk Backward, Sideway, Forward Duck Walk Inch WormsSWODEven 0,2,4,6,10 Wall Walks :30 Rest :30 Odd 1,3,5,7,9 C&J then behind the neck Jerk *Large classes stagger class between odd and evenWODRowling (AMRAP – Reps)10 Frames / Row as close to 100m

  • 05/25/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWODMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

  • 05/23/2015

    CROSSFIT FLIGHT – CrossFitNo WOD today! We’ve had a tough week of programming some are still recovering from Monday. To keep everyone’s hands and bodies fresh for Murph we are going to have a Barbell Club lifting session on Saturday you may pic any or all of the following to establish your weightlifting totals. This

  • 05/21/2015

    CROSSFIT FLIGHT – 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-Aparts*Banded Push-Ups for extra creditStrengthKeep Butt on groundFloor Press (1RM)SWODEMOM 10 Even 0,2,4,6,8 :30 of Pistols or Weighted Pistols :30 rest Odd 1,3,5,7,9 10 Dips

  • 05/20/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upClean & Jerk (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 5 x Cleans high hang 5 x Cleans take off 5 x Squat cleans from

  • 05/19/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upBox Jump/ Deadlift (No Measure)Pick 1 Row 500 / Run 400 / Jump Rope 3 min 2 Rounds 3 x Inch Worm Push-Ups 6 x Burpees 9 x Jump Squats 12 x Good MorningsStrengthME: Box Squat (1RM)WODMetcon (AMRAP – Rounds and Reps)Partner 5 Min AMRAP 4 x Tandem Deadlifts 6