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Latest News

  • 04/30/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upAthlete Call Outs Warm Up (No Measure)WODMetcon (AMRAP – Rounds and Reps)Partner WOD AMRAP 35 1 partner at a time 200m run or 300m row each You go, I Go Then 100 Dubs total switch whenever someone breaks 10 Burpees total 1 @ time 10 G2OH

  • 04/29/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitAerobic Training Day (not intended to be ALL OUT effort)View Public WhiteboardWarm-up1:00 Row 1:00 Singles 1:00 AB/AD 2 Laps (easy)WODMetcon (Time)3 Sets for Time 500m Row* 50 DUBs*staggered startsRest 2 MinMetcon (AMRAP – Rounds and Reps)AMRAP 10 15 cal AB/AD/Row 50′ FC AHAP 10 WB 20/14FC = Farmers

  • 04/28/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upCoach Call-Outs Warm Up (No Measure)Jumping Jacks Push-Ups Arm Circles Air Squats Cat Cows Fire Hydrants ScorpionsMobilityBanded hip & hamstring distractionStrengthGrand Haven ONLY.Back Squat (6×6)6×6@70% +5-10#sStrengthHolland ONLY.A1: Back Rack Lunges (5×5)5 sets x 5 per leg (10 total)Warm up to weight you can do 5 set’s

  • 04/27/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upCardio PVC pass thrus Oh squatsOutlaw 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 JerkWeightliftingClean and Jerk (3+3’s)Do 1 set of 3 C&J’s at: 60% 70% 80% 85% Record last

  • 04/26/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – 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-ApartsStrengthA1: Close Grip Bench (Find 1RM)CGBP 16″ between grip Index finger on smooth@3010 tempoA2: Bicep Curls (5-5-5-5-5)5×5 w/ straight bar Or

  • 04/25/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upG/D/S Warm Up (No Measure)General Dynamic Specific *Warm up like you mean it!Mobilize/ row / bike Crawl / jump / twist KB swings / burpeesSWOD2k Row (Time)Max Effort 2k RowRun in heats of 5-8 based on class sizeWODMetcon (Time)With a running clock: 50 Dubs 10 RKBS

  • 04/23/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upAthlete Call Outs Warm Up (No Measure)then: Touch all the KB’s Race https://www.facebook.com/crossfit/videos/10153381793977676/WODMetcon (Time)Teams of 3 AMRAP 21 DT w/ Row 12 DL 9 HC 6 S2OH 135/95 RX 155/105RX+ *Ea partner does 2rds of DT while 1 partner Rows for Calories and other partner rests.

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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