From the archive

Sunday, August 30, 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.

Make-Up Day

OPEN GYM / MAKE-UP — Sunday, Aug 30 The last week of the summer phase, and the heaviest: lunges and both presses closed their blocks, Thursday's cleans went to 80–82%, and Friday brought sprint intervals. Before you pick something, be honest about which of these three you are: FEELING FRESH → Make up a session you missed. Priority order: Thursday (Clean EMOM at the top of the wave) > Tuesday (the last press day of the block) > Monday (lunges — only if you're not training legs tomorrow) > Friday's sprints. FEELING FLAT BUT FUNCTIONAL → Aerobic only, 20–30 minutes, conversational pace. Friday's Built for Life card is the full Zone 2 rotation — run four or five stations of it and go home. You're topping off the tank, not emptying it. SORE OR RUN DOWN → Mobility and soft tissue only — today's mobility card is written for exactly this week. 15–20 minutes. Roll, breathe, get out. Next week is the bridge week: we test, we reset, and the fall program starts Sept 8. The best thing you can bring to a test week is a rested body — choosing the easy option today IS the preparation.

Mobility / Recovery

Mobility

MOBILITY — 15 to 20 Minutes Hold each for :60–:90 per side. Breathe slow — 4 seconds in, 6 out. Couch Stretch (quads/hip flexors) — Monday's lunges live here Pigeon or 90/90 (glutes/hips) Thread the Needle (thoracic spine) Overhead Banded Distraction (shoulders — a full week of pressing and Thursday's overhead squats) Lat Stretch on the rig or a box (Thursday's pull-ups) Wrist and Forearm Stretch (a heavy clean week earns it) Calf Stretch on a plate — Friday's sprints and the jump rope Finish with 2:00 of easy nasal breathing, flat on your back, feet on a box. The bridge week starts tomorrow — arrive rested.

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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