STRENGTH
Every 1 min for 12 mins, alternating between:
8 Back Squats, 70% 1RM
Wall Sit, 30 secs
Box Jump, 24/20 in, 30 secs
REST 1 MIN
WOD –
For time:
10 Rope Climbs
20 Deadlifts, (315/205 lbs)
40 Dumbbell Thrusters, 50/35 lbs
80 Dumbbell Floor Press, 50/35 lbs
Handstand Walk, 150 ft (HSPU Scale = 40 reps)
20 MIN. TIME CAP
EXTRA – 2x
20 GHDSU
20 bicycles
Our classes are tailored to suit your fitness/experience level.
Monday thru Friday – 5:30 am, 9:15 am, Noon, 4:30 pm, 5:30 pm
Monday, Wednesday, Friday – 6:30am
Saturday – 9:00 am
Experienced drop-ins are welcome.
Our primary goal as trainers is to help you push through the physical and mental barriers that are preventing you from being the person you want to be.
Owner of BlackFly CrossFit with 6 years of CrossFit coaching experience. CrossFit Olympic Weightlifting Certification. Level 2 CrossFit Trainer.
Student at Metropolitan State University studying business management. 6 years of gymnastics and 5 years CrossFit experience. 4 years as a competitive weightlifter with a goal of making an international team. Level 1 CrossFit Trainer.
Despite the significant demands of being a Project Manager for a heavy/civil construction company, Paul manages to carve out time to coach. This is due to his passion for CrossFit and his desire to help others. Level 1 CrossFit Trainer.
Lifelong athlete and fitness enthusiast – powerlifting, bodybuilding, cycling, running, yoga. 4 years of CrossFit coaching experience. RYT200 Certified Yoga Teacher, Level One Certification – Baptiste Power Yoga, Level 1 CrossFit Trainer.
Student at Northern Michigan University studying Exercise Science and Nutrition. Resident Weightlifter at Olympic Training Site and pursuing CrossFit Regionals for 2018. Level 1 CrossFit Trainer.
Student at Northern Michigan University studying Business Management and Criminal Justice. Resident Weightlifter at Olympic Training Site. 14 years of gymnastics experience. Level 1 CrossFit Trainer.
You'll make new friends who share an unusual commitment to continuously improving their fitness. We all support, encourage, challenge, and teach one another.
info@blackflycrossfit.comTraditional group CrossFit classes - constantly varied functional movements performed at high intensity. Each class is lead by a certified coach who will take you through a directed warm-up, a lift or a skill, and finish with the Workout of the Day (WOD). Workouts will be tailored to match your current level of fitness and ability.
Sign-Up NowForeverFit is a fitness program designed for those 55+ looking to pursue health and wellness. The focus is on strength, mobility, balance, and coordination. This program comprises a wide range of combinations of functional movements. Our intimate class sizes allow our trainers to provide individuals coaching through the movements with safety and mechanics as top priorities. One of the greatest aspects of ForeverFit is the adaptability of the program for any age and ability. Join us to start your journey towards lifelong health and wellness
Sign-Up NowWe offer personal training for those who want a customized, individual training program. Whether you're looking to improve balance/coordination and increase strength for daily living or looking to crush your next Tough Mudder, we will design a program to help you achieve your goals. No long term contracts or upsells, $45 per one hour session, and we'll take care of the rest. Feel free to contact us with any questions.
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