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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

  • 01/17/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upSquat Warm-Up (No Measure)500m Row / Run / Jump Rope or Bike 2 Rounds :20 Glute bridge 10 Goblet squats (banded) 10 SL KB DL / Leg 10 Lunges Instep Stretch 1. Elbow to instep to… 2. Hand pushing knee out to… 3. Sitting back, extending

  • NYC 01/17/2017

    CrossFit Flight Grand Haven1, CROSSFIT FLIGHT – 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

  • 01/16/2017

    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 *Coach Lead position drills Top to bottom Bottom up

  • NYC 01/16/2017

    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

  • 01/14/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upCoach Call-Outs Warm Up (No Measure)Jumping Jacks Push-Ups Arm Circles Air Squats Cat Cows Fire Hydrants ScorpionsWODMetcon (AMRAP – Rounds and Reps)AMRAP 30 Teams of 2-3 30 Cal Row or Bike* 30 Pull-Ups 30 Abmat Sit-Ups 30 Push Press 115/75 30 KB Swing 30 Box Jumps

  • 01/13/2017

    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!WODTraining no score EMOM 20 Odd — 3 Sq Cl 185/135 Even — 40 Dubs RX+ add 5/10#’s every 2 minutes

  • 01/12/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upOly Lifting Warm Up (No Measure)500m Row 15 ea Wrist Circles Elbow Circles Arm Circles Thumb up/ Thumb Down Seal Arms Torso Rotation Extend back / Touch Floor Hip Circles Leg Swings Lateral Lunge Squatting ankle stretchWeightliftingHang Sq SN + Sq SN (1RM)Hang Squat Snatch +

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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