From the archive

Sunday, September 13, 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

Week one of the fall program is done, and it had the steps in the middle of it. That is the week: Bench Press opened the block on Tuesday, the deadlift and row EMOM opened the hinge block on Thursday, and Friday was our tenth year at Sea Cliff. Everything else was built around keeping your legs available for Friday. Read yourself honestly and pick one. **Feeling fresh, missed a day?** Make it up, in this order: Thursday's EMOM first, then Tuesday's bench, then Monday's chipper, then Wednesday's intervals. Thursday is first because that weight is the one you build from for the next several weeks, and you want it on the board before week two. **Feeling flat?** Zone 2 only. Twenty to thirty minutes on a machine at a pace where you could hold a conversation. No intervals, no score. **Sore, or something is nagging?** Mobility only, and count it as training. If you did the steps on Friday your calves and hip flexors have earned fifteen quiet minutes. One week down, and the numbers you set this week are the ones the next eight months climb from. See you Monday, and Monday is the first back squat of the fall.

Mobility

Fifteen minutes, unhurried. Breathe through each one. Every movement has a video if you are not sure what it should look like. CALVES AND ANKLES (Friday's steps) :60 each side — Calf Stretch at the wall, back knee straight :60 each side — same stretch, back knee BENT (that hits the lower calf, and it is the one everybody skips) ▶ HIPS AND QUADS (the steps, and Monday's lunges) :60 each side — Couch Stretch ▶ :60 each side — Pigeon ▶ POSTERIOR CHAIN (Thursday's deadlifts) :60 each side — Standing Hamstring, foot up on a box ▶ :60 — Child's Pose with a long reach ▶ SHOULDERS AND UPPER BACK (Tuesday's bench, Thursday's rows) :60 each side — Doorway Pec Stretch ▶ :60 each side — Thread the Needle ▶ :60 — Dead 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. SCORE: tick it off. There is no number and nothing to race, and it is not scored against anybody. Ticking it just tells me you did it, which tells me whether this is worth writing every week.

Score · Tick it off

Scores from the gym

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

Mobility

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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