From the archive

Sunday, September 20, 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

Six sessions this week, including the first back squat of the fall. Read yourself honestly before you pick one. Fresh, and you missed a day? Make one up, in this order: 1. Thursday, the deadlift and row EMOM. This block builds week to week off the weight you set, so it is the one worth catching. 2. Friday, the handstand push-up skill block and the row intervals. 3. Tuesday, bench press and the bike intervals. 4. Monday, back squat. Only if you are not training tomorrow. Flat rather than sore? Zone 2 only. Twenty to thirty easy minutes on a machine, conversational the whole way. Sore, stiff, or beaten up? Mobility only, on the card below. Taking today off completely is a training decision, not a missed one. The squat block and the hinge block both run for weeks, and they only work if you turn up recovered.

Mobility

Ten to fifteen minutes. Anywhere, no equipment beyond a wall and a band. :60 Calf Stretch each side :60 Couch Stretch each side :60 Pigeon Pose each side :60 Elevated Hamstring Stretch each side :60 Child's Pose :45 Doorway Pec Stretch each side :45 Thread the Needle each side :30 Dead Hang Breathe. Do not force a position and do not bounce. Your quads and calves took the most this week between the squats and the runs, so give the calf and couch stretches the full minute. ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — ▶ Watch before you lift — SCORE: tick it off when you have done it.

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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