• 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

  • 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

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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