From the archive

Friday, August 28, 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

Pick your machine and settle in — 3:00 easy, building the last minute. Then: 10 Leg Swings (each leg, each direction) 10 World's Greatest Stretch (5 each side) 10 Air Squats CrossFit: finish with 2 short pickups on your machine — :15 fast, :45 easy. Your first sprint should not be the first fast stroke of the day. Doing Zone 2 instead? Find your starting station first, then warm up on it — conversational pace only. When the clock starts you should already be at your 40-minute pace.

MetCon

SPRINT INTERVALS — 10 Rounds: :30 SPRINT 1:30 Easy On the machine of your choice: Row, Bike, or Ski. Stay on one machine the whole way, and set the monitor to count CALORIES. Stimulus: The :30 is a real sprint — 9 out of 10 effort, the kind you couldn't hold for a minute. The 1:30 is genuinely easy: light spin, light stroke, let the heart rate come back down. Ten quality sprints beat ten fading ones — if round 8 looks like round 2, you did it right. This is VO2max work: short, sharp, fully recovered. Friday changed this week. You asked for a workout worth coming in for — this is it. Fresh legs, empty tank on every sprint. On your 4th day in a row, or still feeling Thursday's cleans? Flip to Built for Life — Friday there is a 40-minute Zone 2 rotation, and on the right week that's not the soft option, it's the smart one. Scaling: 8 rounds instead of 10 if you're newer to sprint work — say so in your notes. SCORE: Total SPRINT calories across all your sprints. Enter the total in the calories field, and put your machine in the notes — a bike 100 and a row 100 are different animals, but your own number is the one to beat next time.

Score · Calories

Scores from the gym

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

MetCon

No shared scores on this one yet.

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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