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Latest News

  • 04/25/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – 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

  • NYC 04/25/2017

    CrossFit Flight Grand Haven1 – New You ChallengeView Public WhiteboardWarm-up3 Rounds 10 Jumping Jacks 10 Pass Thru 10 Push PressFocus / ReviewPush Press (do this during the warm up)SkillKnee Raises Scale to bar hang or ring hold (Grip Strength) Holland do toes to rig, or the very end of the CrossFit rig and set up

  • 04/24/2017

    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 squatsSkillTurkish Get Up (2-3 reps per arm x 4 rest 2 min)2-3 reps per arm x 4 sets Rest

  • NYC 04/24/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You ChallengeView Public WhiteboardWarm-up3 Rounds 5 Burpees 10 Air Squat 10 Arm CirclesFocus / ReviewAir Squat (Do this during the warm up)SkillFront Squat Back SquatWODMetcon (AMRAP – Reps)Baseline Prep :30 / :30 x 6 (24 Minutes) Row Cal Situps Front Squat Push-Ups

  • FESTIVUS GAMES WODS 04/22/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWODMetcon (Weight)WOD 1: The Name’s Clean- Max Clean In six minutes find your one rep max barbell clean.Muscle Clean, Power Clean, Squat Clean or Split Clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended

  • 04/21/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-up9652 Warm Up (No Measure)3 Rounds 9 x Burpees onto plate 6 x OH plate lunges 5 x Plate push press 2 x Super slow squats w/plateWODMetcon (Time)4 Rounds 10 x DB Box step overs 15 x Situps 20 x Slamballs *You choose weight on DB

  • 04/20/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-up5 min cardio & pass thrus 1stSkill Transfer / Snatch Warm Up (No Measure)Snatch Push Press OHS Pressing Snatch Balance 1″ per sec Heaving Snatch Balance Snatch BalanceWeightliftingWe are doing the benchmark girl Isabel for our weightligting Start with an empty barbell after the warm up

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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