• NYC 08/17/2017

    CROSSFIT FLIGHT – New You Challenge View Public Whiteboard Warm-up 1 Round 20 Jumping Jacks 20 Good Mornings 2 Rounds 10 Squat 2 Toe Touch 10 KB Swings 10 KB DL’s Focus / Review Deadlift Knee Raises WOD Metcon (AMRAP – Reps) 4 Minutes @ ea station :40 on :20 Rest Rest 1 Min btwn

  • 8/17/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit View Public Whiteboard Warm-up Warm-up DeadLift 3 (No Measure) Foam Roll 10-20 passes (upper back, glutes, hamstrings) 2 Rounds 5/side DeadBugs 15 Good Mornings 16 Walking Lunges 15 3-point Hip Hinge 8/side Lateral Lunge with OH reach 8 Dumbell Sumo DeadLifts https://www.youtube.com/watch?v=rbemelnkHag https://www.youtube.com/watch?v=Xhis27VWMVA Strength RDL (2 x

  • 8/16/17

    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/ leg Single Leg Glute bridge 10 banded walks sager stance (Left to Right & Forwards and Backwards) 10 Squat to toe touch 10 Reverse Lunges Instep Stretch

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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