• NYC 06/22/2017

    CROSSFIT FLIGHT – New You Challenge View Public Whiteboard Warm-up 3 Rounds 10 RKBS 10 Goblets 10 KB Deadlifts Focus / Review Deadlift, can go a little heavier this time in practice and WOD if demonstrating good form. Otherwise keep it light and focus on mechanics WOD Metcon (AMRAP – Reps) :30 / :30 x

  • 6/22

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit View Public Whiteboard Warm Up Warm-up (No Measure) 3 min bike or row 2 rounds 10 Kb press (5/hand) 10 Kb swings with 3 sec pause at top 10 figure 8’s 3/side Kb windmills https://youtu.be/ITSmgn_BQgY Skill Turkish Get Up (2 x 20 reps Alt. arms (10/arm)) Light

  • NYC 06/26/2017

    CROSSFIT FLIGHT – New You Challenge View Public Whiteboard Warm-up 3 Rounds 10 Jumping Jacks 10 Pass Thru 10 Push Press Focus / Review Push Press (do this during the warm up) Skill Knee Raises Scale to bar hang or ring hold (Grip Strength) Holland do toes to rig, or the very end of the

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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