From the archive

Friday, August 14, 2026

This is the CrossFit class our members did at RADD in Glen Cove. Do it wherever you train, scale anything you need to, then tell us how it went at the bottom of the page.

Warm-Up

2 Rounds: :30 Easy Row or Bike 10 Leg Swings (each leg) 10 Arm Circles (each direction) :30 Hip Flexor Stretch (each side) Then ease straight into the stations — today is recovery pace from the first minute.

Zone 2

Zone 2 — Stations 40:00 Aerobic training, not a grind. Keep a pace where you could hold a full conversation — roughly 60–70% of your max heart rate. This is where your engine gets built and your legs recover from the week. The rule: if you can't hold a conversation, slow down or set the weight down. 4 Rounds — 10:00 per round: 2:30 Easy Row or Ski 2:30 Easy Bike 100m Suitcase Carry (light KB — switch hands at 50m) 15 Slow Bodyweight Squats :40 Dead Bug (slow and controlled) Move station to station with no rush — leftover time in the round is your transition. Pace selection: machines at conversation pace — this is not a calorie race. The carry should feel like walking, not working. Scaling: Suitcase Carry → lighter KB or no weight (tall posture walk) Bodyweight Squats → to a box Dead Bug → :20–:30

Did this workout?

Tell us your score and what you thought. Better yet, come do the next one with us. Your first class is free, every workout scales to where you are today, and a coach walks you through all of it. Send this and Dan will text you back personally, usually the same day.

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