• 7/22/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit View Public Whiteboard Warm-up Medicine Ball Warm Up (No Measure) https://youtu.be/4meSBJytFBo Work down then back up :30 of ea 8 min Total Twist back to back pass Situps Seated Chest / OH Pass Granny Shots Standing Chest / OH Pass Thruster Throws (wall balls) Burpee / Around

  • 7/21/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit View Public Whiteboard Strength Snatch Grip Deadlift (2×2@ 113% 1 rm Snatch ) Behind Neck Push Press / Snatch Grip (5 x 5 @75% ) WOD Nickman (Time) With a 55-lb. and 35-lb. dumbbell, 10 rounds for time of: 200-meter farmers carry with both dumbbells 35-lb. weighted

  • NYC 07/20/2017

    CROSSFIT FLIGHT – New You Challenge View Public Whiteboard Warm-up 3 Rounds 10 Good Mornings 10 Air Squats 10 Tuck Jumps Skill Deadlift Box Jumps/ step ups WOD Metcon (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

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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