• 07/30/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    No Saturday class in Grand Haven today.
    Feel free to come to Holland for 7:30 or 8:30am

    View Public Whiteboard

    Warm-up

    400m Run

    then:

    Bring Sally Up Warm Up (No Measure)

    WOD

    Baby Blair WOD (Time)

    “9 months/40 weeks”

    with a baloon under your shirt (pops or falls out – 10 Burpee penalty!)

    Partner WOD ea partner does 9 reps

    9 Rounds

    9 Wall Balls 20/14

    9 Pull-Ups

    9 Goblet Squats 50/35

    9 Deadlifts 225/155

    9 KB Swings

    -then-

    9 x 40m KB waiters walks

    20m LH, 20m RH

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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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