Phone: 516-855-7348 | Email: info@raddcrossfitnsli.com

5 Free Online CrossFit Workout Videos

Visit our contact page for more information about getting started with Personal Training, CrossFit Group Coaching, or Virtual Coaching

5 Online Workout Videos

Get started from home. Use a pair of dumbbells, a yoga mat, and your body.

Day 1

Warm-Up
AMRAP x 4 MINUTES
25 Mountain Climbers
25 High Knees

Full-Body Strength
5 SETS
16 Glute Bridge Floor Press
16 Weighted Glute Bridges

Full-Body Workout
Metcon (AMRAP – Reps)
5 SETS FOR MAX REPS
1:00 Push-Ups
1:00 Burpees
1:00 Alt Reverse Lunges

Core Finisher
FOR QUALITY
Max Time in Any Style Plank for 5:00

Day 2

Warm-Up
EMOM x 4 MINUTES
:30 Jumping Jacks
:30 Up-Downs

Push x Pull Strength
EMOM x 5 MINUTES
:20 / :20  Max Single Arm DB Upright Row
EMOM x 5 MINUTES
:20 / :20 Max Single Arm DB Push Press

Push x Pull Workout
Metcon (Weight)
EVERY 3:00 x 6 SETS
12 Alt DB Up-Downs
12 Alt DB Snatch

Day 3

Warm-Up
EMOM x 4 MINUTES
MIN 1 – :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 – :45 Single DB Front Squats*
*Hold DB Across Chest

Bodyweight Pump
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches*

– Rest 1:00 –

AMRAP x 4 MINUTES
8 Supermans
10 Hollow Rocks
12 Glute Bridge Marches

*From the top of a Glute Bridge, lift one leg, then replace and lift the other leg

Full-Body Workout
Metcon (AMRAP – Reps)
EMOM x 12 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :45 Wall Sit
MIN 3 – :45 V-Ups or Tuck-Ups

Finisher
5 SETS (:20 ON/ :10 OFF)
MVMT 1 – DB Hammer Curls
MVMT 2 – DB Seesaw Upright Rows

Day 4

Warm-Up
AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees

Push x Pull Strength
Metcon (Weight)
4 SETS ON A 12:00 CLOCK…
20 DB Seesaw Floor Press
20 DB Seesaw Bent Over Row

Push x Pull Workout
Metcon (AMRAP – Reps)
3 SETS FOR MAX REPS
1:30 DB Slides
– Rest :30 –
1:30 Alt DB Box Step-Ups
– Rest :30 –
1:30 Wtd Sit-Up
– Rest :30 –

Day 5

Warm-Up
1:00 Cardio Choice

into…

AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

Bodyweight Pump
Metcon (AMRAP – Rounds and Reps)
DOUBLE TABATA, 8 SETS EACH (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Push Ups
*Alternate between both movements for 8 set of each.

Core Finisher
Metcon (AMRAP – Rounds and Reps)
DOUBLE TABATA, 4 SETS EACH (:20 ON / :10 OFF)*
MOVT 1 – Deadbugs 
MOVT 2 – Plank

Is your health at risk?

Has your doctor recommended weight loss, a clean diet, and exercise?

For a New Member A Lifestyle Change is an absolute MUST

When our members come to use they are ready for a change.

We at RADD CrossFit NSLI understand the importance of making major life changes.

We do our best to attract members who are ready for the level of professional care and service we provide. 

Who does RADD CrossFit NSLI serve?

Members at RADD CrossFit NSLI are typically working professionals above the age of 30 who have had success in their career and are ready to start making their health and wellness a priority by hiring a coach.

Our members live in New York on the North Shore of Long Island in Nassau County. This includes Glen Cove, Glen Head, Sea Cliff, Old Westbury, Locust Valley, and neighboring areas.

Although we service the community, our virtual coaching, and remote nutrition coaching can serve clients outside of the area as well.

What do new members want?

Overall, new members are looking for weight loss and have a desire to improve their metabolic health. This includes improving health markers that are tracked by their doctor.

They want to lose weight, lose body fat, and improve their bloodwork for happy doctor visits 🙂 

Usually, our members come to us for help when their doctor recommends that they need to lose weight, clean up their diet, and exercise. 

What are new members looking for?

New members are looking for coaching and accountability to help with weight loss and improved health markers.

The type of coaching and accountability they are looking for includes:

  • Personal Training
  • Nutrition Coaching
  • CrossFit Coaching
  • and Accountability Coaching. 

What are some of the health risks RADD members are facing when they start?

Some of the problems they are experiencing include:

  • weight gain
  • high amount of stress
  • poor sleep habits
  • low energy
  • low motivation.

Beneath the surface is a deeper need to make a change in their life. A recent doctor’s visit may have included some metabolic challenges like:

  • high blood pressure
  • high blood sugar
  • excess body fat – especially around the waist
  • abnormal blood pressure, cholesterol, and triglyceride levels
  • and more

These health risks can lead to more serious issues like:

  • hyperinsulinemia
  • heart disease
  • stroke
  • type 2 diabetes
  • and more

Why do they choose RADD CrossFit NSLI?

Our members come to us because they need guidance and are looking for more than just weight loss.

They want to be proactive when it comes to their health and wellness in order to minimize the health risks or regressing further before it’s too late.

When a new member gets started with us they quickly learn that they are in the right place.

How can you become a member of RADD CrossFit NSLI?

test 4 The first step is to set up a free consultation with one of RADD CrossFit NSLI's coaching professionals...

How does RADD CrossFit NSLI serve its members?

Our program is designed to meet you where you are. Take a look at our client journey...

Consultation

How do I try RADD CrossFit NSLI?
What is the best way to try RADD CrossFit NSLI?
How do I get started with RADD CrossFit NSLI?

Our one on one consultation is the first step to getting started with us at RADD CrossFit NSLI. A consultation is a complimentary personal training coaching session designed to motivate you to get the results you are looking for.

Here’s what you can expect during your FREE Consultation at RADD CrossFit NSLI

  • A tour of our facility in Glen Cove, New York
  • A one on one discussion about your goals, current health status, and nutrition habits
  • A discussion about your current challenges in achieving metabolic health
  • A functional movement screening  
  • A baseline CrossFit Workout
  • An introduction to our programs
  • Your questions answered, such as how do the memberships at RADD CrossFit NSLI work?

Make the Decision!

Visit our Contact Page and let us know you are ready to get started with our coaching professionals now! 

Beginner CrossFit Coaching

What is the beginner process to getting started with RADD CrossFit NSLI?

Each new member starts with at least 2 sessions with a personal trainer before entering our CrossFit Group Classes. Personal training is the best way to get ready for CrossFit group classes.

Here’s what you can expect during your Beginner Coaching sessions at RADD CrossFit NSLI

  • Goal setting & accountability 
  • An evaluation of your current health and body measurements
  • An evaluation of your current exercise, mindset, fitness, and nutrition habits
  • Personal training sessions with a coach designed to prepare you for our CrossFit group training
  • An introduction to our member and reservation system (Zen Planner app)
  • An introduction to our workout tracking system (SugarWOD app)
  • Coaching & Community support

Visit our Contact Page and let us know you are ready to get started with our coaching professionals now! 

Personal Training

Searching for a local personal trainer? 
Looking for a personal trainer near you? 

Our Personal Training membership is a great way to get the individualized support you need. We build a personalized exercise plan that takes your abilities, long term goals, and nutritional needs into consideration. Our coaching professionals will help you become the best possible version of yourself. 

Whether you are looking for weight loss, train for a marathon, or work on strength training, we have the coaching and experience to guide you through your health and wellness journey. 

Here’s what you can expect with a Personal Training membership at RADD CrossFit NSLI

  • Goal Setting
  • An evaluation of your current health and body measurements
  • An evaluation of your current mindset, fitness, and nutrition habits
  • One on one personal training sessions by appointment with a coach
  • Individualized workout training based on goals and fitness level
  • Workout tracking that includes CrossFit workouts, strength training, conditioning, & cardio workouts
  • Access to our workout tracking system (SugarWOD app)
  • Nutrition habit creation & accountability
  • Benchmark workout tracking
  • Health and body measurement evaluations
  • Coaching & support

Visit our Contact Page and let us know you are ready to get started with our coaching professionals now! 

CrossFit Group Coaching

Are you looking for guided workouts with a coach in a group setting?

Our CrossFit group training on Long Island is a great way to get personal training in a group setting. You will also train with a community of like-minded fit people who support your physical and mental well-being.

By committing to our guided workouts, you will be able to increase your cardio, endurance, strength, mobility, balance, core strength, and posture over time.

Here’s what you can expect with a CrossFit Group Class membership at RADD CrossFit NSLI

  • Goal Setting
  • An evaluation of your current health and body measurements
  • An evaluation of your current mindset, fitness, and nutrition habits
  • Personal training in a group setting with CrossFit group class coaching
  • Workout tracking that includes CrossFit workouts, strength training, conditioning, & cardio workouts
  • Access to our workout tracking system (SugarWOD app) & community scoreboard
  • Group accountability, nutrition, habit & lifestyle coaching on Zoom
  • Benchmark workout tracking
  • Health and body measurement evaluations
  • Coaching & Community support

Visit our Contact Page and let us know you are ready to get started with our coaching professionals now! 

Virtual Coaching

Are you looking for guided workouts online with a coach?
Are you looking for online coaching?
Are you looking for online training?

Our virtual group training on Long Island is a great way to get personal training in a group setting from home. You will also train with a community of like-minded fit people who support your physical and mental well-being.

By committing to our guided workouts, you will be able to increase your cardio, endurance, strength, mobility, balance, core strength, and posture over time.

Here’s what you can expect with a CrossFit Group Class membership at RADD CrossFit NSLI

  • Goal Setting
  • An evaluation of your current health and body measurements
  • An evaluation of your current mindset, fitness, and nutrition habits
  • Virtual personal training in a group setting with CrossFit group class coaching
  • Workout tracking that includes CrossFit workouts, strength training, conditioning, & cardio workouts
  • Access to our workout tracking system (SugarWOD app) & community scoreboard
  • Benchmark workout tracking
  • Coaching & Community support

Visit our Contact Page and let us know you are ready to get started with our coaching professionals now! 

Nutrition Coaching

Is nutrition coaching included with a membership at RADD CrossFit NSLI ?

Maintaining a healthy diet is important when it comes to living a healthy lifestyle. Consuming the appropriate amounts of protein, carbohydrates, fats, vitamins, & minerals can contribute to increased energy levels, increased endurance, improved ability to recover from illness and injury, improved ability to fight off illness, improved well-being, reduced cholesterol, reduced blood pressure, and reduced risk of diseases like type two diabetes and heart disease. 

RADD CrossFit NSLI encourages all of our members to feel their best by combining our training program with healthy nutrition habits. Our unlimited CrossFit group class memberships include group nutrition coaching.

Here’s what you can expect during your Nutrition Coaching and Accountability Group Meetings  at RADD CrossFit NSLI

  • Goal Setting
  • An evaluation of your current health and body measurements
  • An evaluation of your current mindset, fitness, and nutrition habits
  • Group accountability coaching on Zoom
  • Group nutrition coaching on Zoom
  • Group lifestyle coaching on Zoom 
  • Health and body measurement evaluations
  • Coaching & Community support

Visit our Contact Page and let us know you are ready to get started with our coaching professionals now! 

Lifestyle Coaching Program

How can you incorporate healthy lifestyle habits into your daily routine? 

AT RADD CrossFit NSLI we believe that a holistic approach to health and wellness is necessary to achieve long term success. During our Lifestyle coaching program we give you the tools and coaching to learn how to set goals, manage your time, plan your weekly training, and plan your weekly nutrition. We also hold you accountable for achieving your goals and creating lifestyle habits that last. 

Our CrossFit Group Class memberships include an 8 Week Lifestyle Training Program twice per year.

Here’s what you can expect during your Lifestyle Training at RADD CrossFit NSLI

  • Goal Setting
  • An evaluation of your current health and body measurements
  • An evaluation of your current mindset, fitness, and nutrition habits
  • Lifestyle, Fitness, Nutrition, and Mindset Education
  • Group accountability coaching on Zoom
  • Group nutrition coaching on Zoom
  • Group lifestyle coaching on Zoom 
  • Health and body measurement evaluations
  • Coaching & Community support

Visit our Contact Page and let us know you are ready to get started with our coaching professionals now! 

Progress Tracking

How do our members know that our program is working?

Our coaching and training encourages you to look beyond the scale for results. Along with your doctor and other medical professionals we will help you keep track of a few fitness and health markers.

Here are the results you can expect to achieve at RADD CrossFit NSLI

  • Body Measurements – Weight, waist circumference, and hip circumference
  • Benchmark workouts – We use workouts that repeat to measure your fitness in 10 areas – Cardiovascular (cardio) Abilities, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy
  • Health Markers – We encourage you to work with your doctor to track health markers such as cholesterol levels, blood pressure levels, triglyceride levels, and body fat percentage.
  • Our members mention that they feel better, happier, have more energy, and feel less stressed. While we don’t have a scale to measure how a person feels, we are confident that this marker would improve as a result of our program! 

Visit our Contact Page and let us know you are ready to get started with our coaching professionals now! 

RADD CrossFit NSLI's Journey

Established in 2012 on the North Shore of Long Island

test 2 We began our journey serving clients from the backyard of our mother’s home in the spring of 2012. Coach Rob was a Physical Education teacher with a background in Exercise Science, Dan was a teacher who specialized in Elementary Education, and Diana went to school for Business Management and was building a business of her own. 

The three of us teamed up to form RADD which is an acronym using our initials, Rob, Dan & Diana. We built a solid following in the backyard until it was time to open a space of our own on the North Shore of Long Island. 

We opened RADD CrossFit NSLI in 2012 to guide the Sea Cliff, Glen Head, and Glen Cove area to create sustainable results for their Health, Fitness, and Nutrition Lifestyle. We quickly learned that in order to best serve our clients to get the results they were looking for, we needed to coach more than just CrossFit and Fitness classes. 

During the past 9+ years, through trial and error, we evolved our program to include Personal Training, Nutrition Coaching, Nutrition Challenges, Lifestyle Programs, Nutrition Education, Mindfulness, and most importantly a superior level of care for each member.

Our mission is to EMPOWER our members to be proactive and work to continuously improve their metabolic health.

5 Star Rating

Our services earned a 5 star rating from over 30 satisfied clients!
RADD CrossFit
5.0
Based on 47 reviews
powered by Google
Demi Otis
Demi Otis
22:38 23 Feb 21
RADD is more than a gym, it is an amazing community filled with people who will help you grow to become the best... version of yourself in every possible way!! I have been a member for almost 2 years now and I am so grateful for all of the support they have to offer ❤️read more
Caitlin Hamberger
Caitlin Hamberger
20:30 23 Feb 21
RADD’s attention to members ensures our safety when working on strength and fitness and is key in avoiding injuries.... The RADD community is welcoming and full of motivation, without a cut throat competitive culture. Diana is a rockstar coach and truly cares about every single athlete who walks in the door. The custom modifications RADD provides for every movement makes the workouts obtainable to anyone at any level. Get ready for the best, sweat dripping workout you’ve ever had!!read more
Michael Battaglia
Michael Battaglia
21:03 16 Feb 21
About 7 years ago I started looking into some CrossFit gyms. I went to 3 gyms in my local area. When I walked into 2... of them they handed me a piece of paper saying this is our schedule and how much it costs. When I walked into RADD one of the owners Diana had a conversation with me. When I walked out the door I knew this would be the gym I’d try out first. Fast forward 7 years later I can’t say enough good things about them. Not only did they teach me about getting fit but they helped me create a better lifestyle for myself and in turn my family. RADD Crossfit constantly goes over the top to help benefit not only their members but the community around them as well. I’m a school teacher in the Glen Cove school district and on multiple occasions they have invited students into their facility to exercise and share information about running a business and nutrition. If you have any second thoughts about joining RADD CrossFit just go in and chat with the owners. The first step is walking in the door. They’ll help guide you from there.read more
Xuefei Shan
Xuefei Shan
20:17 16 Feb 21
I saw a friend lose 50 pounds within half a year and keep going to cross fit for more than 2 years to become healthier... and healthier. I joined crossfit 2weeks ago and felt amazing. Today my big daughter enrolled ptivate sessions,too. Can't wait to see her become stronger.read more
Tristyn Hudson
Tristyn Hudson
20:14 16 Feb 21
All of the instructors are amazing and genuinely care about every one of their members. I am so glad I joined this gym... as each class is the highlight of my morning. As an athlete my entire life I have always loved working out but RADD CrossFit is just on another level!read more
stevens alvarez
stevens alvarez
17:10 22 Dec 20
Started working out on July 6 and haven’t stopped since. The team at RADD is motivational and holds me accountable. ... If you are looking for a gym with a great sense of community look no further than RADD.read more
Alexis DeMolina
Alexis DeMolina
16:11 22 Dec 20
The best place in town ! Not an understatement either. RADD truly lives up to there family dynamic and has created a... community of acceptance, accountability, knowledge, and progress. And most importantly love / support and fun ! RADD’s handling of the pandemic has been second to none. What they have done to make a healthy lifestyle available and affordable to the community in one of the most challenging times is unparalleled. The RADD staff looks at there clients as family. The progress made by clients is amazing. And it’s not just the workout and exercise science. Each staff member is well versed in life coaching. Mentality is critical when it comes to training and staying consistent and happy.read more
Chemnitz Daniel
Chemnitz Daniel
23:53 21 Nov 20
I have been a member at RADD for two and a half years. The owners and coaches are knowledgeable and passionate about... what they do. The individual attention provided to their members is what has given me the confidence, motivation and accountability to reach my fitness and nutrition goals. Although a Crossfit gym, they are much more. They strive to provide individual support when it comes to fitness, nutrition and mindsetread more
brian Rosen
brian Rosen
21:34 21 Oct 20
I’ve been a member at Radd CrossFit since 2013. The coaches are all knowledgeable and supportive of all members no... matter what level you are at in your nutrition and physical journey. The members at Radd are like family members and the entire community is extremely supportive! Through group classes, accountability coaching and one on one coaching I have learned valuable nutrition and exercise lessons that I can utilize for life. I highly recommend starting your fitness journey at Radd!read more
Diane Yodice
Diane Yodice
15:44 14 Oct 20
If I can describe the philosophy of RADD in a few words it would be, "You can do it!" This may sound like a common... phrase, but RADD lives by this philosophy from workouts, to eating, to lifestyle changes, and to overall mental and emotional health. RADD cares about the WHOLE person and helps you to achieve your goals. They treat you like family and they care about their people. Every coach works with you at your own pace and caters workouts to what you can do, and then pushes you to your next level. At first a CrossFit workout seemed like an impossibility to me but I once I took the plunge, I loved it because RADD made me feel that I can do it. Since every workout is structured to your abilities and what challenges you, everyone feels welcome in group settings and everyone supports each other. The RADD family helped me to become a better me both inside and out!read more
Laura Kaveney
Laura Kaveney
18:19 13 Oct 20
I recently joined RADD after moving from the city to Glen Cove, and so far the experience has been great! The owners... and staff have been incredibly welcoming, from the moment I requested information Dan reached out to me immediately (like, within a minute of pressing submit) and wanted to learn about my goals as well as what drives me to be fit and healthy. Since it’s a family run business, there’s definitely a personal touch you sense right away, they care a lot about their members and the quality of the space and equipment. With Covid, the safety measures in place have made me feel comfortable, and I’ve really enjoyed the workouts so far. The programming is well balanced and thought out, and it’s been great to help me get back in shape after quarantine. Everyone is super friendly and accommodating, I highly recommend RADD to anyone passing through the area or looking for a new CrossFit gym or fitness community.read more
Arleigh Rothenberg
Arleigh Rothenberg
02:00 14 Sep 20
RADD CrossFit is incredible. I am so impressed by their professionalism, level of expertise, and their ability to meet... the needs of each client, even when each client is at a different point in their fitness journey. The RADD community is equally as amazing. I can feel and see my improvement, and I'm so happy to have joined RADD! Thank you!read more
Sophia Capobianco
Sophia Capobianco
01:27 03 Feb 20
A very welcoming and supportive community. RADD has taught me all aspects of fitness and how to live a healthy... lifestyle. The Coaches that work there dedicate everything to their members and the community. Love the different classes that are accessible to all ages. I have been there for about 3 years and can see myself a life long member.read more
Jeannette Anobile
Jeannette Anobile
14:56 19 Jan 20
I have been going to RADD since October 2018 and have only had wonderful experiences. I started with no prior... experience, the coaches tailored the classes to my ability and helped me get stronger! They are truly a community! Every coach is approachable and understanding. Rob, Dan and Diana really do want the absolute best for their members. The nutrition support is amazing. They inspire you to work to your best. I have seen amazing changes and improvements to my body. Thank you RADD!read more
Sierra Werz
Sierra Werz
15:25 18 Jan 20
So grateful for RADD and their coaches/members, best thing you can do is walk through those doors!!
Richard Olson
Richard Olson
03:21 22 Sep 18
Great gym and amazing workouts! Coaches are professional, knowledgeable and motivating. Members are really friendly... and welcoming.read more
Next Reviews

WE PROUDLY SERVE THE NORTH SHORE OF LONG ISLAND