• 7/26/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 400m Run 10-15 Leg Swings 10 Fire Hydrants in 3 directions 5 Down Dog to up Dog 2 rounds 10 Kb swings with 3sec pause at top 8 Goblet Squats 4/arm Kb press 3 Kb windmills/ arm 8 Turkish sit-up

  • 7/25/17

    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 Glute bridge (banded) 10 banded stagger stance walks each direction 10 Slow squats 10 Lunges Instep Stretch 1. Elbow to instep to… 2. Hand pushing knee out

  • 7/24/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit View Public Whiteboard Warm-up Bench Warm Up (No Measure) 3 mins bike, row, jump rope, run 3 Rounds 10 x Jumping Jacks 10 x Arm Circles ea arm ea direction 10 x Push -Ups 10 x Band Pull-Aparts 10 Y + L’s w/ 2.5lb https://www.youtube.com/watch?v=xda-kbyuMMo MOBILITY Wall

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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