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Latest News

  • 08/27/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upAthlete Call Outs Warm Up (No Measure)WODTeam Chipper Row/Squat Clean (Time)Teams of 2-3 100 Cal Row 90 Slam Balls 40/30 80 Wall Balls 20/14 70 S2OH 75/55 60 Pullups 50 Dubs** 40 OH Squats 75/55 30 Burpees ea. ** 20 T2B 10 Squat Cleans 225/155 **Can

  • 08/26/2016

    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!SkillPick a skill you need improvement on & work on it for 15 minutes *HSPU *DUBS *Pistols *Pull-Ups *Push-Ups etc. etc.WODBaseline (Time)1 Round for time 500m Row 40 Squats 30 Sit-Ups 20 Push-Ups 10

  • NYC 08/25/2016

    CROSSFIT FLIGHT – 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 form and get use

  • 08/25/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFitView Public WhiteboardWarm-upRun/ Row or Bike to move blood then grab a PVC & start with some pass thru’s Then:Burgener Warm Up CFF (No Measure)Burgener Warm-up 1. Down and “Up” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops

  • NYC 08/24/2016

    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 28 :20 Fast Strict Press light :20 Plank 8 Lunges (4 / Leg) :20 Bike Cals *Score is total

  • 08/24/2016

    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

  • 08/23/2016

    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 secondsSkillEMOM 5 :30 M.E HSPU* *Make them as hard as

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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