Give us a call: 616.818.5020

Latest News

  • 02/11/2016

    CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)– Run 400 m or Row 500 m – Angled PVC Stretch – :60 Pass Thru’s – 10 Good Mornings – 10 Air Squats 5 reps each w/ empty barbell: – High Hang Clean – Hang Clean – CleanStrengthBack Squat (10RM)Find new 10 RM (5-10 lb.

  • 02/11/2016

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upG/D/S Warm Up (No Measure)General Dynamic Specific *Warm up like you mean it!Airdyne instead of row. Wall balls Light cleans or snatchesSWODClean (Set 1RM Squat clean )6:00 time cap to set 1RM Then: E2MOM 10 minutes 2 Squat Cleans @ 80% of 1RM Do not score E2MOMWODMetcon (Time)For time: Row

  • 2/10/2016

    CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-up10 Air Squats 10 Arm Circles (front) 10 Bridges 10 Arm Circles (back) Shoulder Shrugs (5 front/ 5 back) W/ PVC :60 Pass Thru’s 10 Front Squats 10 Slow PressesWeightliftingShoulder Press (5×3) + 5-10 lbs.SkillT2B (Kipping & K2E)WODMetcon (2 Rounds for reps)AMRAP ?? – 10 Front Squats (115/75)

  • 02/10/2016

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upJohn’s Warm Up (No Measure)Run 400m 10 x Pass Thrus 10 x OH Squats 10 x Good Mornings 10 x Push -ups 10 x Chin Ups (Reverse Grip) Downward Dog Upward Dog Childs Pose x 30 secondsStrengthOverhead Squat (3×5 Static Weight. 45-60 seconds between sets.)Target weight should be approximately 60-65%

  • 02/09/2016

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upDeadlift Warm – Up (No Measure)1 Round Run 200M 20 x Jumping Jacks 20 x Squat 2 toe touch 20 x Calve Jumps 40 yd High Knees 40 yd Butt Kicks 5 x Spiderman stretch ea. leg 10 sec. 5 x Groiners 5 x Fire Hydrants ea. leg 3-way Run

  • 02/08/2016

    CROSSFIT FLIGHT – 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 x KB Swings 15

  • 2/06/2016

    CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-up (No Measure)10 Air Squats 10 Push Ups 10 Groiners 10 Scorpions 10 Straight Leg SitUps 10 Leg Swings x 4 directions 5 Lap Run w/PVC :60 Pass Thrus 10 Good Mornings 10 Slow Presses 10 ThrustersWODMetcon (Time)5 RFT Partner WOD 20 Med Ball Partner Situps 20/14 4

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!
+