• 5/27/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit View Public Whiteboard Warm-up Coach Call-Outs Warm Up (No Measure) Jumping Jacks Push-Ups Arm Circles Air Squats Cat Cows Fire Hydrants Scorpions WOD Metcon (Time) Partner Medicine Ball workout 2 Rounds 50 Partner Med Ball Box Jumps (25 each) 50 Partner Wall Balls (25 each) 50 Partner

  • 5/26/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit View Public Whiteboard Barraza (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 200m Run 9 Deadlifts, 275# 6 Burpee Bar Muscle-upsIn honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006To learn more about Barraza click here

  • 5/25/2017

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit View Public Whiteboard Warm-up Squat Warm-Up (No Measure) 500m Row / Run / Jump Rope or Bike 2 Rounds :20 Glute bridge (banded) 10 Monster Walks 10 Slow squats 10 Lunges Instep Stretch 1. Elbow to instep to… 2. Hand pushing knee out to… 3. Sitting back,

Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
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