• 11/05/2013

    11/05/2013

    hallowod group photo

    Hey crew great turnout on Saturday for the HalloWOD!  Loved all the costumes & pics are now live thanks to Coach Raelynn for taking such great photos of the crew.  Thanks to everyone who came out and participated it was a lot of fun!

    As many of you already know Tuesday is Maison’s last day.  It’s bittersweet, though we will be losing one of our own at the Box, Maison is moving on to bigger and better things in the windy city.  He’s been looking forward to this since graduating & it’s been an honor being his coach & friend. I’m sure everyone that has had the chance to WOD with Maison has seen his determination and hard work ethic.  He has become quite the CrossFit athlete and inspires so many not only inside the Box but outside as well.  Please make sure to wish Maison off on his newest journey in life before he leaves, or leave a reply here or on FB.  We are sure to see him soon when he comes home to visit for the Holidays.  Maison it’s been a pleasure having you here and you always have a home with the Flight Crew!

    maison

    Warm-up
    Pick 1
    Row 500 / Run 400 / Jump Rope 3 min

    2 Rounds
    3 x Strict or partner assisted pullups
    6 x  Burpess
    9 x Jump Squats
    12 x Walking Lunges

    Mobility
    5 Minutes of Shoulder Mobility
    Strength
    Warm up to 70%
    3 @ 70, 3 @ 80, 3 or more @ 90%
    Shoulder Press (3-3-3+)
    WOD
    Metcon (Time)
    30 x V-Ups
    30 x Box Jumps 24/20
    30 x Pull-ups

Leave a reply

Cancel reply
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!
+