From the archive

Wednesday, August 26, 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

Today's workout bikes — warm up on the bike. 2 Rounds: :30 Bike (easy, building) 10 Air Squats 10 Monster Walks (each direction) 8 Scap Push-Ups Front Squat Primer: 10 Ankle Circles (each direction) :20 Wrist Circles 5 Empty Bar Front Squats Cue: Elbows high, fingertips under the bar, brace before you sit. Stand through the whole foot.

MetCon

For Time (25 min cap): Buy-in: 40/32 cal Bike Then: 50 Air Squats 40 AbMat Sit-Ups 30 Front Squats (95/65) 20 Box Jump Overs (24/20) Stimulus: Target 18–22 minutes. The bike buy-in is a toll, not a race — pay it steady and get off with legs that still work. The front squats are the workout: pick a weight you can move in sets of 10-15-5 or better. Everything else is where you breathe. ▶ Watch before you lift — ▶ Scaling: Bike: 30/24 cal if the buy-in is eating more than 4 minutes Front Squats: lighter bar → goblet squats (50/35) Box Jump Overs: step-overs (same box), or a lower box — step-overs are always allowed SCORE: Time.

Score · Time

Scores from the gym

Members who chose to share their scores, first names only.

MetCon

1Dan8:21Rx

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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