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NEW YOU CHALLENGE:
Starting January 9 – 6-week total body transformation challenge.
This one is for men AND women!
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Latest News

  • 02/25/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upCoach Call Out’s #3 Warm Up (No Measure)Jumping Jacks Push-Ups Super slow perfect squats Fast Squats Spiderman/Super Squat Mt. Climbers Cat Cows Downward Dog Upward Dog Childs PoseWODMetcon (AMRAP – Rounds and Reps)Partner WOD AMRAP 9 20 x WB’s 20/14 15 x Floor Press 115/75 10

  • 02/24/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWODRTW OPEN Prep for 17.1 b4 Friday Night Lights! At an aerobic pace (don’t push it) Min 1 Row Min 2 Bike Min 3 Single Unders x 10-15 Rounds (30-45 minutes)

  • 02/23/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-up:15 Upper/Lower Warm Up (No Measure)3 Rounds :15 Jumping Jacks :15 Samson Stretch :15 Pass Thru’s :15 OH Squat Partner PVC Shoulder stretchBodybuildingA1: Bicep Curls (3 x 6-8 )Barbell or DB’s (put total weight of both dumbells for score) Put in notes which you usedA2: Banded

  • NYC 02/23/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – New You ChallengeView Public WhiteboardWarm-up3 Rounds 10 Good Mornings 10 Air Squats 10 Tuck JumpsSkillDeadlift Box Jumps/ step upsWODMetcon (No Measure)EMOM 24 (6 times through) 8 Box Jumps / step ups :20 Jumping Jacks 8 Light Deadlifts :20 Toes 2 Rig No Score, light deadlifts to focus on

  • 02/22/2017

    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 02/22/2017

    CROSSFIT FLIGHT – New You ChallengeView Public WhiteboardWarm-upNYC Warm Up #2 (No Measure)3 Rounds :15 Calf Jumps :15 Situps :15 Plank :15 Pass ThrusMobilityBanded Shoulder distraction w/ external rotationSkillStrict Press Lunge Air dyneWODMetcon (AMRAP – Reps)EMOM 24 6 Rounds :20 Fast Strict Press light :20 Plank 8 Lunges (4 / Leg) :20 Bike Cals *Score

  • 02/21/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upUpper body activation / Snatch Warm Up (No Measure)3 min Row 2 Rounds on the minute :35 sec HS Hold/ Wall walk hold :35 Ring Support hold or L-Sit :35 Plank :35 Wall Sit (:25 sec transitions between)WeightliftingCoach lead empty barbell snatch progressions (use as warm

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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