From the archive

Sunday, September 6, 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.

Sunday — Make-Up Day

Make-Up Day

Last day of the summer block. The fall opens Tuesday. This week asked for two real efforts and not much else: Helen on Monday and the partner chipper Saturday. Everything in between was deliberately moderate, because you are about to start a program that climbs for nine months. Read yourself honestly and pick one: **Feeling fresh, missed a day?** Make it up, in this order: Wednesday's rower and thrusters, then Tuesday's AMRAP, then Friday's intervals. If you missed Helen, do Helen — it is the number you will chase at the end of the year and it is worth having. **Feeling flat?** Zone 2 only. Twenty to thirty minutes on a machine at a pace where you could hold a conversation. No intervals, no scores. **Sore, or something is nagging?** Mobility only, and count it as training. Ten minutes on your hips, ten on your shoulders, and a walk. Going into a new program with a sore back is how eight weeks get lost in week one. Rest is not a gap in the training. It is the part where the training works. See you Tuesday.

Mobility

Fifteen minutes, unhurried. Breathe through each one. HIPS (Helen and the lunges) :60 each side — Couch Stretch :60 each side — Pigeon :90 — Straddle, fold forward POSTERIOR CHAIN (Thursday's hinge) :60 each side — Standing Hamstring, foot on a box :60 — Child's Pose with a long reach SHOULDERS (the pull-ups and the presses) :60 each side — Doorway Pec Stretch :60 each side — Cross-Body Shoulder :60 — Bar Hang, fully relaxed Finish with 2 minutes of nose breathing, lying on your back, knees bent. Four seconds in, six seconds out. That is the switch from training mode to recovery mode and it is worth the two minutes.

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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