From the archive

Sunday, October 25, 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 3 of Block 2 is done. Squats at 73 percent on Monday, a run with toes-to-bar on Tuesday, twenty minutes of bike, swings and lunges on Wednesday, cleans and six rounds of pull-ups on Thursday, your Fran rehearsal with the thrusters, and a partner grind yesterday. Before you decide what today is, be honest about how your body feels. FEELING GOOD AND MISSED A DAY? Make one up, in this order: Thursday, then Tuesday, then Monday. Thursday matters most this week, because the thrusters and pull-ups are your last look at Fran before Wednesday. Only make up Monday if you are not squatting tomorrow. FEELING FLAT BUT NOT BEATEN UP? Zone 2 only. 20 to 30 minutes on a machine, easy enough to hold a conversation the whole way. This is a real session, not a consolation prize. SORE, STIFF, OR RUN DOWN? Mobility only, below. Taking a day because your body asked for one is part of the program, not a break from it. Next week is the last week of 3 x 10, and Fran is Wednesday. Same rule on the lifts: if all three sets were clean with reps to spare, add 5 lbs. If not, keep the weight and make it clean.

Mobility

Hold each one for 60 to 90 seconds per side. Breathe slowly the whole way through. Nothing here should be sharp. 1) Couch Stretch — quads and hip flexors, after squats, front squats and thrusters ▶ Watch before you lift — 2) Pigeon Pose — glutes and outside of the hip, after the lunges ▶ Watch before you lift — 3) Elevated Hamstring Stretch — for the cleans and the kettlebell swings ▶ Watch before you lift — 4) Calf Stretch against a wall — knee straight, then knee bent, after the run and the box jump overs ▶ Watch before you lift — 5) Doorway Pec Stretch — for the bench, the push-ups and the ring dips ▶ Watch before you lift — 6) Thread the Needle — upper back rotation ▶ Watch before you lift — 7) Dead Hang — shoulders and spine, after a week of pull-ups and toes-to-bar ▶ Watch before you lift — 8) Child's Pose — finish here, 2 minutes, just breathe ▶ Watch before you lift — SCORE: tick the box 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?

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