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Latest News

  • 07/26/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitBring long socks or pants! We are rope climbing today!!View Public WhiteboardWarm-upUpper #2 Warm Up (No Measure)Run 400/ Row 500 or Jump Rope 3 min 3 Rounds 15 x Pass Thrus 15 x Jumping Jacks 10 x Push Press 10 x V-Ups 5 x Burpees 5 x Push-UpsSkillRope

  • 07/25/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upDeadlift Coach Call Out Warm Up (No Measure)Samson stretch down / Jog back OH Lunge / Jog back Squat 2 toe touch Groiners Good mornings Super Man 2 Hollow body rockStrengthSumo Deadlift (8 x 2 @ 80% of 1RM)8 x 2 every :90 @ 80% of

  • 07/23/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upAthlete Call Outs Warm Up (No Measure)WODOde to The 2016 CF Games Partner WOD (Time)Teams of 2 20 Pullups 40 Push-ups 60 Squats 10 Rounds of DT 12 DL 155/105 9 HPC 6 Push Jerk 20 Pullups 40 Push-ups 60 Squats 1 Mile partner run or

  • 07/22/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upUpper #1 Warm Up (No Measure)Run 400/ Row 500 or Jump Rope 3 min 3 Rounds 30 x Jumping Jacks 20 x Pass Thrus 10 x Pushups 5 x BurpeesWODMore Hang Squat Clean volume to add to what you did/ learned on WednesdayMetcon (Time)5 Rounds 10

  • Athlete of the Month – July 2016

    Congrats to this month’s Athlete’s of the Month : Jason VanderKlok and Melanie Zahn!! This month I decided to go a different direction with the article. This time I asked the athletes to tell me about their journey through CrossFit, leaving that open to their interpretation and allowing them to share whatever they wanted. Jason

  • 07/21/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upLower #1 Warm Up (No Measure)Pick 1: Row 500/ Run 400 / Jump Rope 3 Min. 15 x Leg swings ea. direction ea. leg 15 x Groiners 15 x Mt. Climbers 15 x Good Mornings 15 x OH Squats 15 x KB Swings 15 x Goblets

  • 07/20/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upRun 400m (run the last 100m backwards)Outlaw Barbell Warm Up Clean (No Measure)5 Reps of each Clean Pull to Power Pos. Jump Shrug Clean from Power Pos. Front Squat Press Power JerkWeightlifting5 Minutes to warm up to weight for AMRAPAMRAP 4 HSC clusters (AMRAP – Reps)Hang

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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