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  • 05/26/2016

    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

  • 05/25/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upClean & Jerk Warm Up (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

  • 05/24/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upPVC warm-up (No Measure)Run 400m, Row 500m, 3 min jump rope Angled OH PVC stretch 3 RDS 10x Pass thrus 10x Lunges with PVC OH 10x OH squatsSkillEMOM 10 Even: :30 Handstand Hold, Handstand Walk, Freestanding Handstands, Shoulder Taps, Wall Walks, Kick up to wall etc.

  • 05/23/2016

    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-ApartsStrengthBamboo bar KB Bench (5×5)Warm up to a controlled set of 5 to start 5 x 5. Do 4 more sets

  • 05/19/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – 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 secondsSWOD5 Sets of 5 ea. A1) Weighted Pull Up https://youtu.be/_U5vqJocrbA

  • Athlete of the Month – May 2016

    Welcome to May everyone! The weather is heating up and it feels so good to get sweaty! Working hard at the box is no stranger to this month’s nominees for athlete of the month. Congrats are in order for: Amanda Nagelkirk and Anoy Xayamongkhon! Amanda Amanda is one strong mother. It is no surprise that

  • 05/18/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upDeadlift Warm-up #2 (No Measure)Run 400/ Row 500 or Jump Rope 3 min 1RD 20 x Jumping Jacks 20 x Lunges 15 x Rollover 2 V-sit 15 x Good Mornings 10 x Scorpions 10 x Hollow Rock 2 Supermans 5 x Burpees 5 x Inch Worm

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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