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  • 02/09/2016

    CROSSFIT FLIGHT – 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 ea. leg 3-way Run

  • 02/08/2016

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upUpper / Lower Warm Up (No Measure)Pick 1: Row 500/ Run 400 / Jump Rope 3 Min. 15 x Leg swings ea. direction ea. leg 15 x Arm circles ea. direction ea. arm 15 x Good Mornings 15 x Pass Thrus 15 x OH Squats 15 x KB Swings 15

  • 2/06/2016

    CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-up (No Measure)10 Air Squats 10 Push Ups 10 Groiners 10 Scorpions 10 Straight Leg SitUps 10 Leg Swings x 4 directions 5 Lap Run w/PVC :60 Pass Thrus 10 Good Mornings 10 Slow Presses 10 ThrustersWODMetcon (Time)5 RFT Partner WOD 20 Med Ball Partner Situps 20/14 4

  • 02/06/2016

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upAthlete Call Outs Warm Up (No Measure)WOD:30/:30 for 30 Partner WOD (AMRAP – Reps)AMRAP 30 30 HPS 95/65 30 Push-Ups (Defecit=RX Men) 30 OHS 30 MB Sit-Ups 20/14 30 Backsquat 30 Cal Row 30 S2OH 30 Goblet Squats 50/35 30 HPC 30 AKBS 50/35

  • 02/04/2016

    CROSSFIT FLIGHT – 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 grip shoulder press* *

  • 02/03/2016

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-up:15 Lower Warm Up (No Measure)3 Rounds :15 Jumping Jacks :15 Samson Stretch :15 Kettlebell Swings :15 Goblet SquatsSkillContinue with Muscle-up progressions and Triple Unders. – Box Muscle-ups – Band work – Jumping MUsMetconMetcon (Time)For Time: 3 Rounds 10 Alternating Pistols 20 Floor Press 115/75 30 Deadlifts 115/75 40 Sit-ups

  • 02/02/2016

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upBurgener Warm-up (No Measure)BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance

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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