The Smarter Way to Train: Our 3-Tier Group Class System at RADD

At RADD, we believe training should evolve with you.

Not everyone walks into the gym with the same goals, injury history, or performance capacity. Some members want intensity and conditioning. Some want strength and structure. Others need to rebuild from pain or time off.

That’s why we created our 3-Tier Training System inside every group class.

Instead of one workout for everyone, we provide three structured options:

• CrossFit • Built For Life • Rebuild

All running simultaneously during group class and open gym.

Our goal? Longevity. Functionality. Sustainable strength.

Tier 1: CrossFit

Functional Strength + Conditioning

This is our traditional performance track.

We focus on foundational lifts:

• Back Squat
• Deadlift
• Pull-Up
• Bench Press
• Shoulder Press
• Olympic Variations

Combined with conditioning designed to build work capacity and resilience.

This track is ideal for:

• Healthy athletes
• Members who enjoy intensity
• Those who thrive on challenge and performance

CrossFit builds capacity. It builds grit. It builds output.

Tier 2: Built For Life

Functional Strength + Structured Accessory Work

Built For Life is our functional strength and accessory program.

Every session includes:

• A primary functional lift
• A unilateral movement
• An isolated movement
• An oppositional movement

This creates structural balance and joint integrity.

Built For Life is ideal for:

• Adults focused on longevity
• Members who want strength and physique improvements
• Athletes who need less conditioning stress
• Anyone who wants to move and feel better long term

This is training for sustainability.

Tier 3: Rebuild

Regression-Based Functional Strength + Rehabilitation Accessory

Rebuild is our structured bridge between injury and performance.

Each session includes:

• A regressed functional movement based on current limitations
• Controlled tempo and intentional loading
• Targeted accessory work to restore capacity

Rebuild is for:

• Members rehabbing injuries
• Athletes managing chronic pain
• Those returning from time off
• Anyone needing movement re-education

This program was developed in collaboration with Kelli to ensure thoughtful progression and intelligent structure.

Rebuild is not easier. It is intentional.

The purpose is to restore movement quality and prepare members to return to full performance safely.

Why We Built This System

In traditional group fitness, members often fall into one of two categories:

1. Push through pain
2. Stop training altogether

We don’t believe in either.

Instead, we built a performance lifecycle:

CrossFit → Built For Life → Rebuild → Back to Performance

This system keeps members training consistently without accumulating unnecessary wear and tear.

It reduces injury risk. It increases retention. It creates autonomy inside the group setting.

Most importantly, it allows every member to follow a structured path toward longevity.

One Class. Three Options.

Every group class at RADD allows you to choose the tier that fits your current goals and capacity.

You are not locked into one track forever. You move between them as your body and goals evolve.

This is how adults should train.

Train For Life

Whether you're competitive, focused on strength, or rebuilding from injury, there is a smart path forward.

If you're local to Glen Cove, Old Brookville, Locust Valley, Glen Head, or the surrounding North Shore communities, we invite you to experience our group class system.

Visit:

👉 https://raddfitness.com

Or book a consultation and let us help you determine which tier is right for you.

Train hard. Train smart. Train for life.

— Coach Dan RADD Fitness, Nutrition & Recovery