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Latest News

  • 5/23/17

    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 Burpees Mobility Front RackStrengthDip + Jerk (Build from 60%to 80% 1 RM Jerk )8 sets every 90sec

  • 5/22/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm Up3-5min Bike, Row, Run, Jump Rope 2 Rds 10 KBS 10 Goblet Squats 5 /arm Kb Push Press 5 figure 8’s per side Mobility 3-3-3 toe touch complex https://www.youtube.com/watch?v=EKKpSDn4LOQSkillMetcon (No Measure)12 min EMOM Min 1: 30sec Chin over bar hold Min 2: 35 Du /

  • 5/20/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-up3-5 min Run, Bike, Row 3 Rds 10 pass thru’s 10 Behind neck press 10 OHS 6 Sampson’s w/ pvc overhead 3 Broad Jumps Mobility Twisted Cross Instep StretchMetcon (Time)Teams of 3 for both WODS 9 Rds 12 Hang Power Snatches Rx 135/95, Int. 115/75, Scaled

  • 05/19/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardJohnson (AMRAP – Rounds and Reps)20-Minute AMRAP of: 9 Deadlifts, 245# 8 Muscle-ups 9 Squat Cleans, 155#In honor of 1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, died September 8, 2009To learn more about Johnson click hereORHelton (Time)3 Rounds for

  • 05/18/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitFor today you can choose to do Either the Weightlifting (Snatches) or the Backsquat for Strength & then the WOD. or You can choose to do weightlifting and backsquat and skip the WOD all togetherView Public WhiteboardWarm-upRun Row or Bike 1st Then Pass ThrusBurgener Warm Up CFF (No

  • NYC 05/18/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You ChallengeDay 18! the last day of our challenge and time to test your fitness! Hopefully this isn’t the end of your fitness journey with us, I can speak for all of our coaches in saying this challenge has been amazing for us as well. We hope

  • 05/17/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upUpper/Lower Warm Up LVB (No Measure)5 min Airbike Dynamic Stretches *Iron Cross, Scorpions, Leg Swings, Arm Circles, pass thrus… 2 Rounds w/ Empty Bar 5 RDL 5 Bent over Row 5 Push Press 5 Good Morning 3 Hang Clean 3 Thrusters *Iron Cross https://youtu.be/q5mliNOm8NcWODMacho Man (AMRAP

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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