From the archive

Sunday, November 1, 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

Block 2 is done. Squats at 75 percent on Monday, the last week of 3 x 10 on every lift, Fran on Wednesday, heavier cleans and six rounds of pull-ups on Thursday, wall balls on Friday and a 30-minute partner grind yesterday. Before you decide what today is, be honest about how your body feels. FEELING GOOD AND MISSED A DAY? Missed Fran? Do it today. It is the one test of the block, and your time belongs on the board. Otherwise make up Thursday, then Tuesday, then Monday. 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. Block 3 starts tomorrow. The sets go up and the reps come down, and the same rule carries over: one weight for every set, and every set ends with 1 or 2 good reps left.

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, thrusters and wall balls ▶ 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 deadlifts and the cleans ▶ Watch before you lift — 4) Calf Stretch against a wall — knee straight, then knee bent, after the box jumps, double-unders and the run ▶ Watch before you lift — 5) Doorway Pec Stretch — for the bench, the push presses 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 Fran, a week of pull-ups and the 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?

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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