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  • 06/29/2016

    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

  • 06/28/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upReview Muscle Up progressions after warm up. Assisted, banded, jumping from box, laying on ground up and overRing Warm Up (No Measure)3 Rounds: 5 Ring Dips 5 Ring Row 10 Air SquatsSkillEMOM 12 Min 1 Double/Triple Unders Min 2 Muscle Ups / Muscle up progressions Min

  • 06/27/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upDepending on which workout you are doing warmups will vary. General -> Run/Bike or Row Dynamic -> Crawl, twist, lunge, samson, arm circles Specific -> Warm up shoulders for Pull-ups or T2b & OH Squat. practice C2B & T2B We will be doing Good mornings and

  • 06/25/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upAthlete Call Outs Warm Up (No Measure)Metcon (AMRAP – Reps)Teams of 3 AMRAP 30 Partner A Run 300m Partner B Movement for reps Partner C Rest *Repeat until all partners Run/Reps & Rest -Then- Move to next movement when you get through all go back to

  • 06/24/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upG/D/S Warm Up (No Measure)General Dynamic Specific *Warm up like you mean it!WODMetcon (4 Rounds for time)Every 10 min x 4 sets Row 500m –then– 3 Hollow body to Superman 6 Kipping swings (no pullup) 12 Side Plank Clamshells (6 per side) https://youtu.be/a0pu5eYghs4 *rest in remaining

  • 06/23/2016

    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 stretchReplace the Partner PVC Shoulder Stretch w/ Couch Stretch & banded hip distractionsStrengthBack Squat (10×3 @ 85% + 5-10#’s)WODMetcon (Time)5-4-3-2-1 T2B Deadlifts 245/165 TGU

  • 06/22/2016

    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

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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