The Mission

At CrossFit Flight, our mission is to take fitness to new heights by providing a fun and positive environment where our athletes can reach next-level results through CrossFit’s constantly varied workouts focusing on mechanics, consistency, intensity, and nutrition.


The Box


After owning and operating a chain of traditional gyms and witnessing members achieve little to no results, my team and I became frustrated. We were frustrated for our members, frustrated with ourselves and frustrated with amount of time, money, and effort we were wasting. We knew there had to be a better way.

We realized the problem with a traditional gym setup is the lack of drive. There is no direction, motivation, or accountability. The traditional gym lacked the foundation for anyone to reach their goals. So we searched. We looked for something that would incorporate the potential of a gym, but with the drive to keep our members going. What we found was CrossFit.

As soon as we found CrossFit, I sold the gyms and launched CrossFit Flight. The result was new member after new member echoing our frustrations with a traditional gym. Even better, with our unique atmosphere and clientele we didn’t just create a workout facility, we created a community.

The CrossFit Flight staff consists of CrossFit certified coaches who are proven, professional, and will provide. Our focus is to help each and every athlete reach their goals in a safe and positive manner. We will provide all of our athletes with the tools they need to take Flight in their CrossFit journey.

Drop-In Policy

Drop-ins are good to go at CrossFit Flight, but we have a few rules!

  1. Email us to let us know. Check the class schedule for class times. No open gym times. Scheduled classes only.
  2. Drop-in is $15.00 CASH ONLY – NO CREDIT CARDS FOR DROP INS.
  3. Come early to sign a waiver, DON’T BE LATE. Penalty burpees apply.
  4. Experienced CrossFit Athletes ONLY. If you don’t get this, you’re not a drop-in.
  5. If you are local and and don’t have experience with CrossFit, ask a coach about an On-Ramp Class.


The CrossFit dietary prescription is as follows:

Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.

Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?

In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition

gopaleoModern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search “Google” for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?

The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity

Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.

The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

John Batdorff

CrossFit Flight

Welcome to CrossFit Flight! Serving you at TWO locations: Holland and now Grand Haven!At the Tri-Cities Family YMCA