Strength:
Deadlift 1×5 @ 40%
Deadlift 1×5 @ 50%
Deadlift 1×5 @ 60%
Weight based on 90% of 1RM
WOD:
18 min AMRAP:
12 Single Arm Russian Kettlebell Swings, 53/35 lbs
12 Single Arm Russian Kettlebell Swings, 53/35 lbs
12 Medicine Ball Ground-to-Overheads, 80/60 lbs
12 Sand Bag Ground-to-Overheads, 80/60 lbs
2 Deadlifts, 275/195 lbs
*Start KB swings with left arm for first set and switch to right arm for second set
* Use sandbags for second set of Ground-to-Overheads
Monday thru Friday – 5:30 am, 9:15 am, Noon, 5:00 pm
Saturday – 9:00 am
Experienced drop-ins are welcome, single and couple options available – go here, select your class, follow prompts to sign up!
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 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 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.
Sign-Up Now