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NEW YOU CHALLENGE:
Starting October 10 – 6-week total body transformation challenge.
This one is for men AND women!
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Latest News

  • 12/08/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-up:15 Lower Warm Up (No Measure)3 Rounds :15 Jumping Jacks :15 Samson Stretch :15 Kettlebell Swings :15 Goblet SquatsMobilityHips / Couch StretchStrengthFront Squat (4 x 5 @ 77.5%)Use the weight between 75% & 80% in WodifyWODMetcon (Time)27-21-15-9 Box Jump 30/24 T2BAuxiliary TrainingLinda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body

  • NYC 12/08/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You ChallengeView Public WhiteboardWarm-upRun 200m 3 Rounds 10 Jumping Jacks 10 Squat to Toe Touch 10 Pass thrusSkillReview Strict Press Push Press BurpeesWODMetcon (AMRAP – Reps):30/:30 (6 sets) :30 Row Cal :30 Burpees :30 Push Press :30 Plank Total Cals+ Burpee+PP

  • 12/07/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upRun/ Row / Bike / Jump Rope Shoulder mobility w/ bandsOutlaw 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 Jerkx 2WeightliftingEMOM 10 1 Sq CL + 1 Sq Jerk Buidling

  • NYC 12/07/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You ChallengeView Public WhiteboardWarm-up3 Rounds 10 RKBS 10 Goblet Squats 10 KB DeadliftSkillMed Ball Clean Banded / Jumping Pull upsFocus / ReviewRing RowWODMetcon (AMRAP – Reps):30/:30 (6 Sets) :30 Bike Cals :30 Med Ball Cleans :30 Situps :30 Ring Rows or Pullups Add calories to med ball

  • 12/06/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upShoulder Warm Up (No Measure)1 minute of Jump Rope :15 Big arm circles :15 Plank hold on palms :15 Side plank hold L&R :15 Crab Walk 5 x Super slow push-ups 5 x Wide push-ups 5 x Super slow shoulder press* 5 x Super slow wide

  • 12/05/2016

    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 secondsSkillUpper/ LowerA1: Bent Over Row (3 x 6-8)Add weight to

  • NYC 12/05/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You ChallengeView Public WhiteboardWarm-upRun 200m 3 Rounds 10 Air Squat 10 Pass thru 10 Good MorningsSkillWall Ball Kettlebell Swing American vs RussianFocus / ReviewRow techniqueWODTransitioning into :30/:30, some can still choose to do :20/:40 this week, I’ll call out :20 and :30 You will perform 10 Wall

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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